9781422275931

Health& Nutrition

Healthy Diet

Health& Nutrition

Fitness Food&Nutrition FoodSafety Health&Hygiene

HealthyDiet Malnutrition

Health& Nutrition

Healthy Diet

MASON CREST PHILADELPHIA MIAMI

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Copyright © 2020 by Mason Crest, an imprint of National Highlights, Inc. All rights reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, taping, or any information storage and retrieval system, without permission from the publisher. First printing 9 8 7 6 5 4 3 2 1 ISBN (hardback) 978-1-4222-4222-3

ISBN (series) 978-1-4222-4217-9 ISBN (ebook) 978-1-4222-7593-1 Cataloging-in-Publication Data on file with the Library of Congress

Developed and Produced by National Highlights, Inc. Interior and Cover Design: Jana Rade Copy Editor: Adirondack Editing Production: Michelle Luke

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CONTENTS Healthy Diet 6 Dietary Choices 9 How to Followa Healthy Diet . . . . . . . . 12 Why FollowA Healthy Diet? 15 Balanced Diet 18 Types Of Diets 22 Vegetarian Diet Choice 25 Religion and Diet 29 Diet And Obesity 32 Effects Of Stress on Diet 35 Differing Nutritional Requirements 38 Dietary Supplements 41 Food Composition Tables 44 Food Labeling 47 Food Safety 50

Diseases and Unhealthy Diets 53 Disease Management through Diet 56 Factors Affecting Diet Choices 59 Health Problems In Children Due To Poor Diet 62 Public Health 65 Myths and Facts 68 Text-Dependent Questions 71 Research Projects 72 Series Glossary of Key Terms 73 Further Reading 76 Internet Resources 77 Index 78 Photo Credits 80

KEY ICONS TO LOOK FOR

WORDS TO UNDERSTAND: These words with their easy-to-understand definitions will increase the reader’s understanding of the text while building vocabulary skills. SIDEBARS: This boxed material within the main text allows readers to build knowledge, gain insights, explore possibilities, and broaden their perspectives by weaving together additional information to provide realistic and holistic perspectives. EDUCATIONAL VIDEOS: Readers can view videos by scanning our QR codes, providing them with additional educational content to supplement the text. Examples include news coverage, moments in history, speeches, iconic sports moments, and much more! TEXT-DEPENDENT QUESTIONS: These questions send the reader back to the text for more careful attention to the evidence presented there. RESEARCH PROJECTS: Readers are pointed toward areas of further inquiry connected to each chapter. Suggestions are provided for projects that encourage deeper research and analysis. SERIES GLOSSARY OF KEY TERMS: This back-of-the-book glossary contains terminology used throughout this series. Words found here increase the reader’s ability to read and comprehend higher-level books and articles in this field.

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HEALTHYDIET The total food consumed by a person is that person’s diet. Diets vary greatly from person to person and are affected

by one’s habits and food choices, which may or may not be healthy. However, the food we consume in the form of our daily diets plays an important role in providing nutrition

to our bodies. Choos i ng a healthy diet for oneself can be the best way to achieve a healthy body. A healthy diet is one that includes sufficient amounts of all nutrients and water.

WORDS TO UNDERSTAND

CARBOHYDRATES: compounds found in food, such as starches and sugars DEFICIENCY: the state of not having enough of something MODERATION: avoiding extremes

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WHAT IS A HEALTHY DIET? A healthy diet is sometimes misunderstood as a diet intended to lose weight or a diet to be followed by people who are suffering from disease. But a healthy diet is important for everyone. It not only helps in addressing health problems but also provides protection against many diseases. BASIC HEALTHY DIET Healthy diets can include different items for different

ATTITUDE TOWARD DIET The way of looking at or understanding anything is called attitude. It can be either positive or negative. At times, attitudes can be diffi- cult to change. They play a very important role in acceptance of any new thing. Some people believe that their diet is already healthy and there is no need to change it. This is an attitude problem that affects the eating habits of people in a significant way. But the attitude that a healthy diet is unnecessary can have harmful effects on health.

people, but some items are necessary for everyone. Fruits, vegetables, and cereals form the basis of any healthy diet. All nutrients, including fats and carbohydrates , should be included in

the diet. The quantity of nutrients varies according to the require- ments of each individual. Red meat, junk food, and fried

food are generally not considered to be part of a healthy diet.

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KEYS TO A HEALTHY DIET There are basically three keys to a healthy diet. They are variety, balance, and moderation . Variety means that all possible food items should be included in the diet. It is also believed that food items of all colors and textures should be eaten. Balance means that all food items should be consumed in balanced quantities. Problems can be caused by both the excess and deficiency of nutrients.

DID YOU KNOW?

• Complex carbohydrates are rich in fiber and nutrients.

• Carrots don’t contain fat.

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DIETARY CHOICES Some types of dietary choices include veganism, vegetarianism, semi-vegetarianism, fruitari- anism, and flexitarianism. These dietary choices differ in terms of the food items i n c l u d e d i n

them. The i t ems i n

any diet must be balanced to provide proper nutrition.

WORDS TO UNDERSTAND

BY-PRODUCTS: secondary products that are created as a result of making something else MACROBIOTIC: a type of diet inspired by Zen Buddhism OCCASIONALLY: not done regularly

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VEGANISM

The diet that excludes animal products is known as veganism. People become vegans for several reasons or philosophies. People who consider themselves “ethical vegans” don’t use or consume animal products in any form—not only do they not eat animal products but they also avoid

leather products. By contrast, “dietary vegans” focus on eliminating animal products from their diet. Others, sometimes called “environmental vegans,” are focused on how the use of animal products can damage the environment.

VEGETARIANISM Vegetarians don’t eat meat, but they do consume other products from animals, like m i l k , b u t t e r, cheese, and so on. Vegetarians may avoid products that contain animal parts,

such as gelatin, which is made

from meat by-products s u c h a s b o n e marrow. As long as vegetar i ans are careful about getting enough protein in their diets, vegetari- anism is considered to be very heathy.

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SEMI-VEGETARIANISM People who consume meat products only occasionally

sometimes call themselves semi- vegetarians or flexitarians. The use of meat products in this diet has also given rise to some other diet forms. Pollotarians eat no red meat but do eat poultry, while pescatarians eat fish. The macrobiotic diet contains minimal animal products (some seafood) but is not 100 percent vegetarian.

FRUITARIANISM Fruitarianism is the practice of following a diet that includes mainly fruits. In this diet,

at least 75% of one’s intake must be fruit. Other items included in this diet are nuts and seeds. Animal products,

vegetables, and grains are not included in this diet. This diet raises some nutritional concerns, but some people follow it anyway, due to certain ethical, health, religious, environmental, or cultural reasons.

DID YOU KNOW?

• Apples are grown in more than 700 varieties.

• A pineapple plant produces only one pineapple a year.

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HOWTO FOLLOW AHEALTHY DIET Once people have developed certain food habits, changing them becomes difficult. The important thing to remember is to make small dietary changes in the beginning. We should keep this process simple enough to follow. Water and exercise should also be given priority in any health program. There are also some other tips that can simplify this path.

WORDS TO UNDERSTAND

ASSUMPTION: statement that is believed to be true COMPONENTS: items that are a part of something larger ESSENTIAL: vital PRIORITY: top consideration

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DEVELOPING HEALTHY HABITS The first tip is to develop healthy habits. This is believed to be the most difficult step. However, it is a wrong assumption . Healthy habits may not be very difficult to follow if they are developed slowly. The knowledge of the importance of essential nutrients needed by the body also helps in developing such habits. Regular, small, and slow changes in one’s diet help in developing healthy habits easily. Breakfast should never be skipped.

MODERATE QUANTITIES The quantity of food nutrients is very

important in order to balance a diet. While following a healthy diet, people often go wrong with the nutrient quantity. Some people take in huge quantities of some nutrients and totally avoid others. The impor- tant thing to remember is that the quantity should be moderate. All nutrients are important for our body and should be included in moderate amounts to make the diet healthy.

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INCLUDE ALL COLORS IN YOUR DIET Fruits and vegetables are very important in a healthy diet, and they come in many colors. The colors tend to suggest something about what nutrients are within, so foods of different colors provide different benefits to the body. Green-colored fruits and vegetables are extremely rich in minerals and vitamins. The practice of including all colors in your diet not only makes the food interesting but nutritious as well.

LIMIT SUGAR & SALT Food items like sugar and salt are important compo- nents of our diet. However, they should not be consumed in large quantities, as this can cause many diseases. Sugar, a great source of energy, can lead to weight problems and diabetes if consumed in large amounts. Natural sources of sugar should be chosen over artificial sources. High quantities of salt in a diet can also lead to health problems, such as high blood pressure. EAT ORIGINAL NUTRIENTS, NOT SUPPLEMENTS Fruits, vegetables, and cereals have a great combination of nutrients and antioxidants. They also increase the body’s immunity. Artificial nutrient supplements have only one nutrient source and require many pills to be taken for complete nutrition. Therefore, they are not a good way to remain healthy.

DID YOU KNOW?

• A drop of only 2 percent in the body’s water content can lead to dehydration.

• Healthy diet, exercise, and hygienic habits can lead to a healthy life.

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WHY FOLLOWA HEALTHY DIET?

A healthy diet is very important and serves many functions for the development of our body. Healthy food is often mistaken as that which helps in losing weight. This leads one to favor diets that are extremely low in fats and carbohydrates. However, these nutrients are also essential for the health of our body. It is important to understand that the aim of a healthy diet is to keep the body in a good working condition.

WORDS TO UNDERSTAND

AIM: the goal toward which all the actions are directed IMPACT: effect NOURISHMENT: feeding the body with good food sources

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MEETING NUTRITIONAL REQUIREMENTS The first and main aspect of a healthy diet is that it meet the nutritional requirements of the body. Nutrients help in the functioning and maintenance of our body. A healthy diet includes all the major nutrients, such as vitamins, minerals, proteins, carbohydrates, fats, water, and roughage.

Their quantities vary according to the need of the body. Fats and carbohydrates should

be consumed in controlled quantities. Grains, fruits, vegetables, and dairy products are the main compo- nents of a healthy diet.

PREVENT DISEASES

The second aspect of a healthy diet is that it must help the body fight off diseases. A strong immune system helps the body fight off infections. If healthy food becomes a part of the daily diet, it provides protection against many age-related diseases, heart diseases, as well as diabetes. A healthy diet gives energy to our body, which helps in proper functioning of all body parts. WEIGHT CONTROL The need to lose weight is one of the major health issues affecting people. People try many methods to control their weight, and many diets have also been developed for this purpose. Some of these diets are not considered to be healthy. A healthy diet can help in maintaining and even losing weight along with providing proper nourishment . If a healthy diet is regularly followed, the issue of weight control can be managed without much effort.

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