There are some things about good nutrition that are unequivocal and can’t be argued with. These golden rules are scientifically proven and therefore if you follow them your nutrition will be significantly improved. Almost every fact that you come across is argued by different parties but these golden rules are rarely argued by anybody. Take a look at what we consider the golden rules of nutrition.
Never Add Sugar
Added sugar does no good; in fact it’s a complete disaster. Some experts consider sugar empty calories whilst others believe it’s responsible for millions of deaths every year. It can be proven that added sugar contains empty calories. It contains no nutrients and if you eat lots of sugar-based foods and nothing else you’re likely to be putting your body in danger as you’re not providing it with the nutrients it needs.
This is just the beginning as sugar can be much more dangerous. Sugar has become the leading bad guy in the obesity epidemic. Its high fructose content is implicated in the huge growth in the number of people with obesity and from there on in developing dangerous type II diabetes and also cardiovascular disease. Fructose is metabolised in a different way to other foods and it can cause insulin resistance, non-alcoholic fatty liver disease, and high cholesterol. All of these can be extremely dangerous.
We Need Omega-3 Fats
Omega-3 Fatty Acids are essential to keep your body functioning properly. Very few people actually get enough of them and it’s crucial to increase your intake for a healthy and happy body. A deficiency in Omega-3 has been associated with lower IQs, depression, a number of mental health illnesses and even heart disease.
Omega-3 fats are mainly found from animal sources including grass-fed meats, oily fish and now some foods have been enriched with Omega-3 to make up for the deficiency in most people’s diets. Fortified foods include butter spreads, eggs and even some juices.
One Size Doesn’t Fit All
Every week you’ll hear about the latest diet solution that can help everyone but this simply isn’t true. There is no type of diet that suits all. Every human body is unique and needs to be treated accordingly. Some people can see huge benefits of a low-carbohydrate diet whilst others will see changes to their body shape if they choose a vegetable-based high-carbohydrate diet. Nothing will work for everybody so whilst your friends diet recommendations might be helpful, don’t be surprised if they don’t work.
Experimentation is necessary but above all, remember that most diets are faddy and completely impossible to maintain in the long-run. You might achieve a quick weight loss goal but following most faddy diets for a long time is dangerous. Eat healthily and regularly exercise an you should never have problem. Also keep our golden rules in mind.
Whatever you do when it comes to your diet you’ll consistently be told about the dangers of trans-fats. They’re also known as partially hydrogenated oils and they’re similar to but are not the same saturated fats. They are extremely dangerous due to their role in increasing levels of bad cholesterol and lowering levels of good cholesterol which leads in turn to stomach-centred obesity, inflammation across the body and also insulin resistance. When you look at it from a long-term perspective trans-fats raise the body’s risk of diabetes, heart disease, depression and obesity. There is even evidence they can raise the chances of getting Alzheimer’s.
Don’t Forget your Veggies
One of the most obvious and fundamental rules of a good diet and healthy nutrition is valuing the nutritional goodness of vegetables. Vegetables are good for you and they can only bolster your diet. All vegetables have their own beneficial properties but all are rich in vitamins, minerals, fibre and antioxidants. Eating vegetables is generally associated with a strong immune system, lower risk of disease and better overall health.
Keep your food Unprocessed
Processed food isn’t healthy. The food system and industry has developed to meet the needs of society which means that time is of the essence and in the speedy processes used for food production, many key nutrients are removed. Where fibre is often removed, you’ll see it replaced with trans-fats and refined wheat.
Processed foods also have many artificial chemicals in them which are completely unnecessary in any diet. The basic rule of thumb is only eat real food, food which has grown in the ground or come from an animal. If you don’t you can never be 100% sure what’s been included and the likelihood is that most of the goodness will have been replaced with artificial and processed alternatives.
These are some of the key points to keep in mind for a balanced diet. Working with these simple rules is the best way to guarantee yourself a fighting chance at a healthy and happy future.
by Jessica Ward
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