A balanced diet is a healthy diet - Buffalo News

For much of the 20th century, nutrition research focused largely on the health risks and benefits of single nutrients. Findings translated into public health messages telling us to reduce fat; limit cholesterol; increase fiber; get more calcium; take vitamins E, C, and D; and so on.

But as scientists learn more, they’re finding the health effects of food likely derive from the interactions of nutrients and other compounds within and among the foods we eat. This has led to a shift from nutrient-based recommendations toward guidelines based on foods and eating patterns.

There’s no single healthy diet. Many eating patterns sustain good health. What they have in common is lots of fruits, vegetables and whole grains, along with healthy sources of protein and fats. Consistently eating foods like those will help lower your risk for conditions such as heart disease, stroke, diabetes and certain forms of cancer.

If you’d like to make this largely plant-based approach to eating one of your good-health goals for the year, here’s how to get started:

1. Build a better plate. In fall 2011, nutrition experts at the Harvard School of Public Health and colleagues at Harvard Health Publications unveiled the Healthy Eating Plate, a visual guide to healthful eating that improves on the government’s “MyPlate.” Both guides are meant to simplify the task of planning healthy meals.

The Healthy Eating Plate is made up of one-half vegetables and fruits, one-quarter whole grains, and one-quarter healthy protein. “Whole” and “healthy” are important words here. Refined grainsâ€"think white breads, pastas and riceâ€" have less fiber and fewer nutrients than whole grains, such as whole-wheat bread and brown rice.

Healthy proteins include fish, poultry, beans and nutsâ€"but not red meats or processed meats. Many studies have shown that red meats and, especially, processed meats are linked with colorectal cancerâ€"and that you can lower your risk for heart disease by replacing either type of meat with healthier protein sources. So eat red meats sparingly, selecting the leanest cuts, and avoid processed meats altogether.

Hint: To learn more about the Healthy Eating Plate, go to www.health.harvard.edu/plate.

2. Pile on the vegetables and fruit. Fruit and veggies are high in fiber and contain many vitamins and minerals, as well as hundreds of beneficial plant chemicals that you can’t get in supplements. Diets rich in vegetables and fruit can benefit the heart by lowering blood pressure, cholesterol levels and inflammation and by improving insulin resistance and blood vessel function. In long-term observational studies, people who eat more fruits and vegetables have a lower risk of heart disease, diabetes and weight gain, and those who eat more fruit also have a lower risk of stroke.

Hint: Fresh fruits and vegetables are great, but don’t avoid the frozen kindâ€"or dried or canned fruits and vegetables, minus any heavy syrup or saltâ€"when they’re more convenient.

3.Go for the good fats. At one time, we were told to eat less fat, but now we know that it’s mainly the type of fat that counts. The most beneficial sources are plants and fish. You can help lower “bad” LDL cholesterol by eating mostly polyunsaturated fats (including vegetable oils and omega-3 fatty acids, found in fish, seeds and nuts, and canola oil) and monounsaturated fats (in avocados and many plant-based oils, such as olive oil and canola oil).

Saturated fats, which are found mostly in dairy and meat products, and trans fats, the hydrogenated fat found in many fried and baked goods, boost LDL cholesterol and triglycerides, increasing your risk of heart disease. Worse still, trans fats reduce your “good” HDL cholesterol.

Hint: As long as you replace bad fats with good ones, you can get up to 35 percent of your calories from fat.

4. Replace refined grains and potatoes with whole grains. Whole grains retain the bran and germ of the natural grain, providing healthful fiber, vitamins and minerals, antioxidants and phytochemicals. Many of these substances are removed from refined grains, such as white bread and white rice, and are barely present in starches such as potatoes.

Starches and refined carbohydrates are digested quickly, causing surges in insulin and blood sugar, boosting triglycerides and lowering HDL cholesterol. These changes increase the risk of heart disease and diabetes. The rapid rise and fall of blood sugar and insulin can also make you hungry, raising the risk of weight gain. Potatoes aren’t all bad; they’re a good source of vitamin C, potassium and fiber. But eat them only occasionally, in small amounts, and with the skins onâ€" that’s where the fiber is.

Some carbohydrates are good for health, and others aren’t. The worst carbohydrate sources use highly refined grains and sugars. The best have whole or minimally processed grains. One way to identify a good carb source is to divide the number of grams of carbohydrate per serving by the number of grams of fiber. Aim for less than 10 for breads and under five for cereals.

Hint: Be adventurous. In addition to whole wheat and brown rice, try quinoa, millet, farro and amaranth. Some of these whole grains can be cooked like hot cereal or rice, and some are ground into flour for baking.

5. Eliminate liquid sugar. Sugar-sweetened beveragesâ€"nondiet sodas, sugary fruit drinks, iced teas with added sugar and sports drinksâ€" provide calories and little else. There’s good evidence that these drinks can raise the threshold for satiety, thereby increasing the amount you eat and promoting weight gain. A 2011 Harvard study found sugar-sweetened beverages were one of the dietary components most strongly linked to long-term weight gain among healthy women and men. What about 100 percent fruit juice with no added sugar? Even all-natural fruit juice has a lot of calories. The Healthy Eating Plate guidelines suggest you drink no more than one small glass a dayâ€"say, 4 to 6 ounces.

Hint: Add carbonated water to your “one small glass” for full-glass satisfaction.

6. Drink enough water. Many foods contain water, so you may get enough every day without making a special effort. But it can be helpful to drink water or another no-calorie liquid, such as black tea, coffee or carbonated water, with meals or as an alternative to snacking. A reasonable goal is four to six cups of water a day.

Hint: As you add whole grains to your diet, water helps move the fiber smoothly through your digestive tract, reducing the chances of constipation.

7. Learn to like less sodium. The body needs sodium for proper muscle and nerve function and fluid balance, but excessive amounts can increase blood pressure and the risk of heart disease and stroke. The dangers of a salty diet are greatest in people older than 50, African-Americans and women. You’ll do yourself a favor if you wean your taste buds from salt. Limit your daily sodium intake to 2,300 milligramsâ€"the amount in one teaspoon of salt. If you have high blood pressure or are at risk for it, get no more than 1,500 mg per day.

Hint: Most of the sodium Americans consume comes from processed and restaurant foods. Instead, choose fresh, unprocessed foods and prepare them yourself. Read the nutrition content on labels and make sure the per-serving sodium content is less than the calories per serving.

8. Rethink supplements. It’s best to get your vitamins and minerals from food rather than supplements, but this can be hard, especially if you’re cutting calories or your energy needs are low. Learn how to meet almost all your nutrient needs through food alone, even if you’re consuming 1,500 calories or less per day, at www.health. harvard. edu/vits.

The key is choosing nutrient-dense foods, such as leafy greens, low-fat yogurt, dried beans, whole grains and salmon. The only problem is vitamin

D. Here a supplement is probably a good idea, because it’s difficult to get the recommended daily intake (600 to 800 IU) through foods.

Hint: You can get enough calcium on a 1,500- calorie-a-day diet by eating low-fat dairy products and nondairy foods such as canned salmon, tofu, sesame seeds, dark leafy greens like collards and kale, and legumes such as pinto and kidney beans.

9. Dine mindfully. Taking time to savor your food not only makes eating more enjoyable, it can help control your appetite. Your sense of fullness and satisfaction depends on hormonal signals from your digestive tract. If you eat too quickly, your brain may not receive the signals that you’re full.

Try putting down your fork between bites and chewing more slowly. Tune in to your food’s aroma, taste and texture, and stop eating when you feel full.

Hint: To start, try taking one mindful bite at the beginning of each mealâ€"a sort of eating speed bump.

10. Keep alcohol under control. Many studies link moderate alcohol consumption (for women, no more than one drink per day) to heart benefits, including a reduced risk of heart attack, increases in “good” HDL cholesterol and reduced risk for Type 2 diabetes, gallstones and dementia. One drink per day also slightly increases your risk for breast cancer, and the risk increases steadily the more alcohol you consume. There are plenty of other ways to get heart benefits, so if you don’t like alcohol, don’t have it.

Hint: If you find that one drink often turns into more, consider quitting or getting help to cut back. For help, go to http://rethinkingdrinking. niaaa.nih.gov.

11. Eat breakfast. It’s easy to skip breakfast when you’re in a rush, aren’t hungry or want to cut calories. But a healthy morning meal makes for smaller rises in blood sugar and insulin throughout the day, which can lower your risk of overeating and impulse snacking.

Hint: A healthy, balanced breakfast is moderate in size and includes healthy protein, whole-grain carbohydrates and fruitâ€"for example, an egg, whole-wheat toast and strawberries. If you like cereal, have whole-grain cereal with fruit and low-fat yogurt or milk.

12. Plan for a snack attack. Snacking isn’t an essential part of a healthy eating plan, but try telling that to a rumbling stomach at midafternoon. A healthy snack can boost energy levels by stabilizing blood sugar while giving you an added dose of healthful nutrients. But unplanned, impulsive snacking often takes the form of cookies, chips or candy bars.

Instead, prepare healthy snacks ahead of time and keep them handy at home or in your office. Limit calories to 100 to 150 per snack. Good choices include a small bunch of grapes, a banana or other fruit; a handful of unsalted nuts or sunflower seeds; and plain nonfat yogurt with a few raspberries or strawberries tossed in.

Hint: Before giving in to a snack attack, drink an 8-ounce glass of water and wait 10 to 15 minutes to see if you’re still hungry.