Healthy eating (diet and nutrition)

 

All humans have to eat food for growth and maintenance of a healthy body, but we humans 

have different nutrition requirements as infants, kids, teenagers, young adults, adults, and 

seniors. For example, infants may require feeding every 4 hours until they gradually age and 

begin to take in more solid foods. Eventually they develop into the more normal pattern of 

eating three times per day as young kids. However, as most parents know, kids, teenagers, 

and young adults often snack between meals. Snacking is often not limited to these age 

groups because adults and seniors often do the same.

 

Tips:

• Eat three healthy meals a day; it is important to remember that dinner does not have

   to be the largest meal.

• The bulk of food consumption should consist of healthy foods, such as fruits, 

  vegetables, whole grains, and fat-free or low-fat milk products.

• Incorporate lean meats, poultry, fish, beans, eggs, and nuts into a healthy diet.

• Choose foods that are low in saturated fats, trans fats, cholesterol, salt and added 

  sugars; look at the labels because the first listed items on the labels comprise the 

  highest concentrations of ingredients.

• Control portion sizes; eat the smallest portion that can satisfy hunger and then stop 

  eating.

• Healthy snacks are OK in moderation and should consist of items like fruit, whole 

  grains, or nuts to satisfy hunger and not cause excessive weight gain.

• Avoid sodas and sugar-enhanced drinks because of the excessive calories in the 

  sodas and sugar drinks; diet drinks may not be a good choice as they make some 

  people hungrier and increase food consumption.

• Avoid eating a large meal before sleeping to decrease gastrointestinal reflex and 

  weight gain.

• If a person is angry or depressed, eating will not solve these situations and may 

  make the underlying problems worse.

• Avoid rewarding children with sugary snacks; such a pattern may become a lifelong 

  habit for people.

• Avoid heavy meals in the summer months, especially during hot days.

• A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; 

  vegetarians should check with their physicians to be sure they are getting enough 

  vitamins, minerals, and iron in their diet.

• Cooking foods destroys most harmful bacteria and other pathogens; if you choose to 

  eat uncooked foods like fruits or vegetables, they should be thoroughly washed with 

   running treated tap water right before eating.

• Avoid eating raw or under cooked meats of any type.

Tips for special situations:

• People with diabetes should use the above tips and monitor their glucose levels as 

  directed; try to keep the daily blood glucose levels as close to normal as possible.

• People with unusual work schedules (night shifts, college students, military) should 

  try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.

• People who prepare food should avoid using grease or frying foods in grease.

• People trying to lose weight should avoid all fatty and sugary foods and eat mainly 

  vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy 

  products.

• Seek medical advice early if you cannot control your weight, food intake, or if you have 

  diabetes and cannot control your blood glucose levels.