Identifying Harmful Habits in the Western Diet
Incorrect Habits in the Western Diet:
- Excessive consumption of foods with empty calories
- Low consumption of foods rich in fiber
- Lack of vitamins and minerals
- Raw food crisis
- Supercharger and malnutrition
- Harmful substances in food such as tobacco
Dietary Goals:
- Eat the energy expended to avoid becoming overweight
- Increase intake of complex carbohydrates and natural sugars
- Reduce consumption of refined sugar to 45%
- Reduce fat intake from 40% to 30%
- Reduce consumption of saturated fats
- Limit cholesterol intake to 300 mg daily
- Limit sodium intake by reducing salt intake to 5 grams per day
Food Groups as the Wheel:
- Group 1: Milk and its derivatives. These contain mainly nutrients: proteins that provide materials to the cells, e.g., growth, healing.
- Group 2: Meat, fish, and eggs. These also contain mainly nutrients: proteins that provide materials to the cells, e.g., growth, healing.
- Group 3: Vegetables, nuts, and potatoes. They contain mainly energy nutrients: carbohydrates, but also contain proteins, vitamins, and minerals.
- Group 4: Vegetables. Regulators contain mainly nutrients: vitamins and minerals, which facilitate chemical reactions in cells.
- Group 5: Fruits. Regulators contain mainly nutrients: vitamins and minerals that facilitate chemical reactions in cells.
- Group 6: Grains. They contain mainly energy nutrients: carbohydrates.
- Group 7: Butter and oils. They contain mainly energy nutrients: lipids.
News of the New Pyramid:
- Increasing the consumption of healthy carbohydrates.
- Not all fats are bad; saturated fats (from meat and dairy) can raise cholesterol, while unsaturated fats (from vegetable oils and nuts) have the opposite effect.
- Eating plenty of foods based on refined grains is associated with diabetes and heart disease.
- More fruit and less milk are recommended.
- Calcium is necessary, but not all people need the same amount.
- Excessive intake of calcium increases the risk of cancer.
- Red meat, poultry, fish, legumes, eggs, and nuts provide the body with amino acids needed to manufacture proteins.
- Red meat intake is associated with increased colon cancer risk.
- Processed meats are particularly harmful due to high salt and saturated fat content.
- Moderate alcohol consumption may reduce the risk of heart disease, but excessive drinking should be avoided.
- It is advised to limit red meat and refined grains.
Edible Fats:
| Type | Source | Effect on Cholesterol |
|---|---|---|
| Monounsaturated | Olives, olive oil, nuts, avocado | Lower LDL, raise HDL |
| Polyunsaturated | Corn and soybean oil, fish | Lower LDL, raise HDL |
| Saturated | Cream, butter, animal fats, coconut oil | Raise both |
| Trans | Margarines, fast foods, snacks | Raise LDL |
Carbohydrates and Blood Sugars:
They can cause little to significant rises in blood sugar levels. Examples include:
- Potatoes
- Bananas
- White bread
- White rice
- Crisps
- Cereal
- Sweetened beverages
- Spaghetti
- Vegetables
- Fruits
- Rice
- Wheat
- Couscous
Fiber:
It is recommended to consume 20-35 grams daily. The best sources of fiber are:
- Fruits
- Nuts
- Whole grains
Fruits and Vegetables:
Include dark green leafy vegetables, as well as fruits and vegetables in yellow, red, and orange.
Problems of Overweight:
Overweight can lead to various health issues, including:
- Cardiovascular diseases
- Diabetes
- Colon cancer
- Kidney issues
- Reduced fertility
- Adult asthma
- Sleep apnea