Expository_Essay

Healthy Eating Axia College of Uninersity of Phoenix Eating healthy, what does that truly mean' Many people might think that it intakes starving ourselves or even having to consume tasteless food, which it is quite the opposite. There are many different foods that are rather tasty; it is just getting the courage to try something different. Now a day’s everyone is so used to going to a drive through and ordering some high calorie meal that will leave you hungry again in a couple of hours and with no energy for later. Eating healthier just means eating better for your health. There are many risks that can be reduced by committing to eating healthy. High cholesterol and high blood pressure are just some of the chronic diseases that can be avoided but there are also other major health problems that one would want to avoid. By developing a healthy eating mentality one can change the look and feel of themselves not only internally, but outwardly too. With just a few simple changes consuming in a healthy diet will not be thought of a strict regimen that one must follow, but a healthy lifestyle change for the better. With the increase of obesity in the United States among children and adults, everyone is now looking into eating healthier. The scare of doing anything other than just that has people really worried of having major health problems. Not taking the good care of what people are eating can lead into serious and sometimes life threatening health risks. “In the United States today, some dietary patterns are associated with 4 of 10 leading causes of death (coronary heart disease, certain types of cancers, stroke, and type 2 diabetes)” ( Department of Health and Human Services[DHHS], 2000.) However, having a healthful diet can significantly can reduce chronic diseases like high blood pressure, high cholesterol, and obesity. Additionally, stress is another problem that can be reduced. By simply eating healthier, many of the health problems listed above can be reduced significantly and help resist against stress. Furthermore, not only are there foods that we should increase to avoid certain diseases, but also there are foods we should avoid because they increase our health risk of certain diseases. For instance, watching our intake of saturated fats and trans fats (bad fat), which come from animal and processed foods, high blood pressure and high cholesterol can be reduced. The unsaturated fats (good fat) like olive oil, raw nuts, avocados and fish are all foods to increase in one’s diet. Consuming the right amount of fruits and vegetables a day, the risk of chronic disease will slowly diminish and improve your health over all. Everyone has heard of the saying 5 a day. Does anyone truly know the meaning of it' Well, it is the recommendation of the USDA of eating a single serving of fruits and vegetables, of each color, red blue and purple, green, white, yellow and orange. The single serving consist of eating at least one fruit or vegetable of each color of the rainbow. For example, a red bell pepper has the sufficient amount of vitamin C an adult should take in a day. A high intake of fruits and vegetables decreases the risk of certain types of cancers, cardiovascular disease, and other chronic diseases. In fact, diets high in fruits and vegetables alone prevent 20% or more of all new cases of cancer worldwide (“5 A Day- For Better Health! Program, 2004”). Fruits and vegetables are good sources of phytochemicals, also known as vitamins and minerals, carotenoids, and other antioxidants; as well as being a valuable source of fiber. Fiber serves many functions in the body; in particular, the fiber helps keep the digestive system running efficiently and may reduce the risk of heart disease and some gastrointestinal problems, and maybe even certain cancers. Equally important to eating those fruits and vegetables a day, is receiving the beneficial minerals such as potassium, which lower blood pressure. To make sure that you are getting the sufficient amount of fruits and vegetables, just remember 5 a day which is one serving of each color; dark green: eat leafy vegetables (kale, lettuce, spinach and broccoli), yellow and orange: squash, carrots, nectarines, and cantaloupe, red: tomatoes, strawberries, and red peppers, white: onions, bananas, and cauliflower, and blue and purple: blackberries, blueberries, eggplant, raisins and purple grapes. It is so easy to remember the color scheme, a child can do it. That is why the 5 a day program is pushed in schools throughout the country. Additionally to eating the proper foods, one should think about eating more frequently and less amounts throughout the day. Barston, Toscano, and Arthur (2008) stated that breakfast is like a king, lunch is like a prince, and dinner is like a pauper. Instead of eating three big meals a day, try six smaller healthy ones. One should also eat early in the day so that the metabolism starts working and eating most of the calories allotted for the day, will give the body time to burn off the calories. Eating six smaller meals and the right portions keeps the belly full, and there is no need to digest what is not healthy for you. The way you eat is also a big help into eating healthy. Make sure to chew the food properly and not to eat in a hurry. As stated, Barston et al, (2008), “Chewing breaks down the food into smaller particles and mixes the food with saliva that contains digestive enzymes.” Taking the extra time to chew, also helps the metabolism so it does not have to work so hard in breaking down the food. That way there is less stress on your body. Along with eating often and chewing correctly, remember to hydrate. Drink plenty of water while eating to ensure proper digestion of the food. Drinking water is recommended that one should intake a minimum of eight 8 ounce glasses in a day. Drinking water will not add to the daily caloric allotment, so it is better than having a soft drink. Having any kind of soft drink and even juices, all add calories that can easily be avoided. After all the eating has been done for the day, enjoy a 30 minute walk, or any other form of exercise. Additionally to eating properly, the body needs the physical activity to maintain healthy, so try working out three days out of the week. Enjoy having the peace of mind of feeling better about yourself by eating healthy and doing a little workout. The combination of the two will keep the body performing at its best and possibly even extending the amount of years in life. To conclude, eating healthy does not necessarily mean one should have a strict diet of pure green vegetables and no carbohydrates. Just remember to eat often but in smaller portions and take everything in moderation. There is no reason to give up a perfectly good slice of pizza, just make sure to have a salad with it then go for a jog. Take the challenge to indulge in a better, healthier lifestyle because eating healthier means living longer and feeling marvelous. Arthur, S, Barston, S., Tomscano, M, (2008). Helpguide.org. Healthy Eating: Tips for a Healthy Diet.- Retrieved May 9, 2008, from http://helpguide.org/life/healthy_eating_diet.htm Basiotis, P.P, Carlson, A, Gerrior A. S, Juan, WJ, and Lino, M. “ The healthy eating index, 1999-2000:charting dietary patterns of Americans”. Family Economics and Nutrition Review 16.1 (2004). Retrieved May 18, 2008 from, General One File. Gale. Apollo Library, http://find.galegroup.com/ips/start.do'prodld=JPS 5 a Day-For Better Health! Program. (2004). Encyclopedia of Health and Behavior Management, Stage. Retrieved May 18, 2008, from Credo Reference database, http://credoreference.com/entry.jsp'xxrefid=5063404=4.4-