A study was done on over 16,000 people in 2010. More than 80% of people over the age of 70 and more than 90% of other groups eat too many calories from fats, added sugars and alcohol. Just about everyone in the study did not eat even minimum recommendations for dark green and orange vegetables nor whole grains!
Between 35 to 70% of the people in the study were lacking in nutrients such as magnesium, potassium, and vitamins A, C, D, E, and other nutrients from natural foods.
Your daily diet provides fuel for your body to function and have energy. Compare your body to a car. You put fuel in your car before expecting the car to take you where you need to go, not after you get there. Also you must have your car serviced regularly, check the oil and water levels, change the filter, make sure the tires have the right air pressure, etc. Otherwise your car will breakdown, cause you trouble along the way, and maybe not even get you where you need to go when you need to be there. How many people run out of the house in the morning without nourishment for their body? Yet they wonder why they have aches and pain or just do not have the energy to complete their day.
What types of food do you need on a daily basis to provide your body with the nutrients your body needs to provide energy and long term good health?
Protein is an absolute essential food (nutrient) because it helps build and maintain muscle and bone mass. What do many people do wrong when they consume protein? Most people tend to eat most of their daily protein late in the day. Yes, your body needs protein to sleep well; however it is critical to have protein throughout the day and especially to start the day. A protein rich breakfast gives you both physical and mental energy for your daily activities.
Whole grains, fruits, vegetables, and healthy fats provide protective nutrients as well as energy. What are protective nutrients? Protective nutrients are the foods that feed our cells and protect our cells from damage.
For example; whole grains, some fruits and vegetables, and lean meat provide healthy fats for keeping cells walls pliable and able to take on nutrients as well as provide lubricant for joints, bones, the brain, the blood, and more.
Fruits and vegetables not only provide important vitamins and minerals but also provide antioxidants and other nutrients take are necessary to protect against disease and aging.
People who eat a variety of foods throughout the day and take daily quality supplements to fill in the gaps typically have less joint pain, healthier arteries, less anxiety, less inflammation, fewer illnesses, etc.
One 10 year study included 31,000 women with no history of cardiovascular disease. Over that 10 year period, the women who took supplements had a 27% lower risk of experiencing a heart attack.
Researchers have found that supplement users have a 16% lower risk of developing cataracts or of cataracts progressing.
Supplements can also improve the mental health of elderly people so it stands to reason that is the case with any age. Proper nutrition helps your brain function better.
Eat at least 3 meals a days that include a variety of whole, unprocessed foods. I like to say food that is as close to the way God made it as possible. Limit sugar intake, bad fats, and processed foods.
A doughnut for breakfast does not do it. Doughnuts are typically not made from whole unprocessed grain flour. They are filled with sugar and they are deep fried in bad oils. There is nothing healthy about them.
If you don’t have time to cook a whole grain cereal, or an egg with a piece of sprouted grain toast; invest in a well balanced protein drink to start your day. A piece of fruit and yogurt is a popular breakfast but I would add a serving of protein powder to the yogurt for longer term energy and additional nutrients.
My personal goal of eating a variety of foods that are as close to whole and unprocessed as possible has given me good results. The above studies also tells me I am on the right track by taking supplements to help fill the daily gaps in the food I do eat each day.
What are you doing to guarantee you are receiving the necessary daily nutrients to stay healthy?
Eat well and Stay well!
Krebs-Smith SM et al. Americans do not meet federal dietary recommendations. J Nutr 140:1832-38, 2010
Fulgoni VL et al. Foods, fortificants, and supplements: where do Americans get their nutrients? J Nutr 141:1847-54, 2011
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Pat is a Health, Fitness, and Nutrition Coach. She helps people make healthy lifestyle and nutrition choices.
Pat has been married to the same man for over 50 years, is the mother of 3 adult children, and grandma to 7 grandchildren. Growing up in the country gave her a head start to living a healthy lifestyle. This grandma became interested in nutrition as a mother and the past 26 plus years she has specialized in teaching others the importance of good nutrition. Challenges along the road have been many; her father overcoming congestive heart failure with nutrition, her husband's battle with GERD and avoiding a major heart attack, her daughter's battle with a brain tumor, her grandson beating Hodgkin's Lymphoma, and others. Her goal is to help others have the BEST REAL HEALTH possible and slow the aging process. The products Pat personally uses are featured at www.bestrealhealth.gnld.net.
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