What is a healthy diet? How to eat healthy according to science

last year, you or the people around you probably went on a diet. Statistics show that in the past 12 months, 49.3% of people used a diet to lose weight. You may go on a diet at least five times in your life (perhaps more).

This is reasonable. You live in a culture that focuses on weight. And you know that weight is closely related to health, so you will try to lose weight. At the same time, you may be curious to ask: "What is a healthy diet?" If you want to lose weight, you have many options, such as a primitive diet, a ketogenic diet, a low-fat diet, a low-carb diet, a vegetarian diet, a fruit diet, a 30-day whole food, a wheat-free diet, a Jenny Craig diet, a Dukan diet, Dubrow diet, Fit for Life diet, pure meat diet, Miami diet, starch-free diet, etc., each has its advantages and disadvantages.

A healthy diet can provide many nutrients needed for human health, including omega-3 fatty acids, fiber, and antioxidants, as well as a series of vitamins and minerals; they work together to bring major health benefits. This has been confirmed by many research results and thousands of people. A study of 23,153 Germans aged 35-65 found that a large intake of fruits, vegetables, and whole-grain bread, and reduced meat intake are associated with improved health. This result is even more significant for those who maintain a healthy body mass index (BMI), never smoke, and exercise for three and a half hours or more a week. A study conducted by the World Health Organization found that it is never too late to start improving your diet. They believe that those who adhere to a healthy diet will prolong their lives by two years at the age of 60.

Healthy waist circumference and weight/BMI Normal cholesterol Healthy blood sugar Normal blood lipids/lipoprotein Healthy blood pressure and circulation Normal cognitive function There is a thought-provoking statistic: Among dieters who use popular weight-loss diets, it is estimated that 95% will regain weight within one to five years. Moreover, looking at these dizzying suggestions, it's really hard to know who to trust or what you should eat. Even if the restrictive popular weight loss diet can really help you lose weight in a short period of time, is it okay to keep eating like this? Let your body abstain from carbohydrates? Or stop eating fruit? Or just eat fruit? What if you have some cream and bacon?

Say goodbye to the "popular weight loss diet" forever Think about it: If your body can no longer lose an extra pound, does that mean you should give up trying to eat healthy food? of course not.

The answer is: you must turn your attention to eating for health for the rest of your life, rather than desperately dieting in a short period of time, just to achieve an ideal weight standard.

There are various body types and sizes for health. Regardless of your weight, you should feel at your best every day. Please provide your body with scientifically proven nutrients needed for human growth, which will have many benefits. In addition, you can spend time mentally and emotionally every day to deal with your goals and challenges.

There are also long-term benefits. Healthy eating habits are related to maintaining the health of all parts of the body, including your heart, brain, bones, and joints, as well as metabolic functions, and so on. The key to success is to change your behavior pattern throughout your life. Find a way of eating that is natural and can be used for life. Establishing a more positive relationship with healthy food will help you live a healthy life for a long time and enjoy the things you like with your loved ones. Below you will read an overview of healthy eating, including the diets that science has shown the most health benefits. You will also receive relevant guidelines and goals to help you work hard and steadily to achieve permanent changes in your daily diet. What is a healthy diet? Most people are mistaken. The food they eat will reduce weight, but it is not enough to help them live a healthy and long life. A 2019 study found that the intake of almost all healthy foods is below the optimal standard. Researchers report that the healthy foods you don’t eat are at least as important as the unhealthy foods you might eat regularly. They pointed out that "the number of deaths caused by unsatisfactory diet exceeds other risks in the world, including smoking." When it comes to negative health effects, insufficient intake of whole grains and fruits is the culprit. Not eating enough nuts and seeds, vegetables, omega-3 fatty acids, cellulose, and polyunsaturated fats, etc. will also have a negative impact on the quality of life. Too much salt intake is also a serious problem affecting long-term health.

This research reveals what foods you need to add to achieve a healthy diet, rather than just focusing on what foods you need to subtract. The author Michael Pollan summarized this briefly in his book In Defense of Food when he observed that we should “eat food, but not too much, mainly vegetable food.”