What is the Best Food for the Body?
It is worth noting that there is no single type of food that provides all the nutritional, health, and energy benefits that the body needs. However, as recommended by the Dietary Guidelines for Americans for 2015-2020, one should follow dietary systems that contain healthy options from all food groups based on daily caloric needs. A healthy diet entails choosing natural foods whenever possible over processed ones, as this greatly impacts thinking, appearance, and feelings. It is important to achieve the right balance among all nutrients to obtain the maximum health benefits. A balanced diet generally includes foods from all food groups, which include the following: starches, fruits and vegetables, milk and dairy products, protein, and fats.
Beneficial Foods for the Body
As mentioned earlier, a healthy diet should include a balance among all food groups since no single group can provide everything the body needs to maintain good health. Below are the benefits of food groups along with examples:
Starchy Foods
It is recommended to consume starchy foods, especially whole grains, such as whole wheat, oats, brown rice, bulgur, millet, barley, wheat germ, and quinoa. These provide many important health benefits, including appetite control due to their fiber content, toxin removal, blood sugar regulation due to slow metabolism of complex carbohydrates, improved digestion by aiding in the production of good bacteria in the intestines, and helping to synthesize neurotransmitters such as serotonin, which is responsible for regulating sleep and mood.
Fruits and Vegetables
Fruits and vegetables are rich sources of vitamins and minerals like folic acid and vitamin C, and potassium, and they are also rich in dietary fiber, which helps reduce the risk of constipation and other digestive issues while maintaining gut health. It should be noted that the fat and calorie content of fruits and vegetables is low, as long as they are not fried or roasted in excessive oil, which can contribute to maintaining a healthy weight and heart health. Some beneficial fruits and vegetables include apples, pears, citrus fruits (like oranges, grapefruits, tangerines, and lemons), stone fruits (like nectarines, apricots, peaches, and plums), tropical fruits such as bananas and mangoes, strawberries, blueberries, raspberries, and kiwi, as well as watermelon and cantaloupe. Other examples include tomatoes and avocados, leafy vegetables like lettuce, spinach, chard, cruciferous vegetables (such as cabbage, cauliflower, Brussels sprouts, and broccoli), pumpkins, cucumbers, zucchini, root vegetables such as potatoes and sweet potatoes, edible plant stalks like celery and asparagus, and alliums like onions, garlic, and leeks.
Dairy Products
Dairy products such as milk, fortified soy milk, yogurt, and hard cheeses like cheddar, mozzarella, parmesan, and cottage cheese contain many essential nutrients. The most important of these include calcium, which is crucial for healthy bone and teeth growth, and sufficient calcium intake reduces the risk of osteoporosis. Vitamin D plays a role in regulating calcium and phosphorus levels in the blood; however, it is not naturally found in dairy products but only in those fortified with vitamin D. In addition to these, dairy products contain protein, vitamin A, potassium, and vitamin B12.
Protein-Rich Foods
Protein is abundant in the body and is involved in various essential processes for body functions. It also provides essential amino acids that the body cannot store and are not available from many sources. It assists in many operations such as hormone production that helps regulate mood and sleep, connective tissue formation, muscle building, contributing to the functioning of the adrenal and thyroid glands, and maintaining feelings of fullness. Examples of protein-rich sources include fish, poultry, meats, eggs, goat’s milk, cow’s milk, cheese, yogurt, tofu, and other soy products, as well as peanut butter, other nut butters, all nuts and seeds, dried beans, canned beans, peas, and lentils.
Foods Rich in Healthy Fats
It is recommended to avoid consuming large quantities of fat-rich foods due to their high calorie content and low nutrient density, such as butter, margarine, cooking oils, and salad dressings.
The Importance of Water for the Body
Water makes up about 60% of the human body, and drinking water helps maintain fluid balance, which is important for digestion, absorption, circulation, saliva production, nutrient transport, and thermoregulation. Additionally, water aids in reducing constipation by easing food movement through the digestive tract. It also plays a role in thinking, concentration, alertness, and energy levels, as well as keeping the skin hydrated and elastic. Water intake recommendations vary from person to person, depending on several factors. The National Academy of Sciences in the United States recommends that men drink about 15.5 cups of fluids daily (approximately 3.7 liters), while women should have about 11.5 cups of fluids daily (approximately 2.7 liters). These recommendations include the total fluids obtained from water, other drinks like tea and juice, and foods, as a person gets about 20% of their water intake from foods consumed.
Daily Recommended Food Servings
The food serving size is a standardized amount of food, such as a cup, that helps choose or compare similar items while shopping. However, it does not specify the quantities of food recommended for consumption, as the recommended amounts vary based on age, gender, and physical activity levels. The recommended servings from the food groups for individuals are as follows:
Tips for Healthy Nutrition
Here are some tips that can help follow a healthy dietary pattern: Eat three healthy meals daily: breakfast, lunch, and dinner, with dinner not being the largest meal. Choose foods that are low in unhealthy ingredients: it is recommended to select foods low in saturated and trans fats, cholesterol, salt or sodium, and added sugars, as well as paying attention to the first few ingredients listed on food labels. Control portion sizes: select smaller amounts of food, and choose healthy snacks in moderation, like fruits, whole grains, or nuts that can help reduce hunger and avoid weight gain. Avoid sugary sodas and sweetened beverages: due to their high-calorie content, also avoid diet drinks since they may lead to increased hunger and food consumption. Avoid large meals before bedtime: to reduce reflux and weight gain, and avoid overeating in response to anger or depression. Engage in physical activity for at least 30 minutes most days of the week: this contributes to heart health, improved strength, and balance. Quit smoking: to enhance health, as smoking increases the risk of heart attacks, strokes, lung diseases, and throat and mouth cancers.
