NOTE: Free essay sample provided on this page should be used for references or sample purposes only. The sample essay is available to anyone, so any direct quoting without mentioning the source will be considered plagiarism by schools, colleges and universities that use plagiarism detection software. To get a completely brand-new, plagiarism-free essay, please use our essay writing service.
One click instant price quote
Nutritious Diet In the 21 st century diets have been transformed by refrigeration, improved and faster transportation, advances in food preservation, and new farming methods that prolong the growing season and increase the yield per acre. As a result, foods are available more regularly, items purchased in one season can be frozen and consumed in another, and prices have become more competitive. There is the growing number of households in which all adults are employed, contributed to an increased consumption of unhealthy fast foods. Therefore nutritious diet is preferable both for children and adults. (Lyons 2001) To feel good and look good, you must eat nutritious foods. But you don't have to sacrifice taste for nutrition. The 40 or more nutrients you need to stay healthy can be prepared in ways that are appealing to the eye as well as the palate.
No one food can supply all of the nutrients you need. That's why it's important to select a number of different foods daily from each of the four major food groups: milk and dairy products; fruits and vegetables; meats, poultry, fish and eggs; and cereals and grains. Once you have selected the right foods, you should prepare them in ways that will preserve their nutrients and taste, too. Instead of simply boiling vegetables and losing nutrients, it is possible to try steaming or blanching them.
One tasty dish that makes use of blanched vegetables is the Vegetable Pasta Salad. One of the best ways to stay fit and trim, and to reduce the amount of cholesterol in your diet, is to control the amount of fat in your foods. It is necessary to avoid high fat items, such as butter, fatty meats, bacon and fried foods. By weight, fat has twice as many calories as carbohydrates or protein. And the latest studies show that by lowering fat intake, and by keeping blood cholesterol at a healthy level, chance of fending off heart disease and high blood pressure are higher. (Lyons 2001) Lowering fat intake doesn't mean it is needed to lower food satisfaction level. A Mixed Fruit Salad with Honey Sesame Dressing is a healthy and appetizing alternative to ice cream and cheese cake because it satisfies the sweet tooth but contains no fat.
Another approach to good eating is to avoid foods with saturated fat, which raises cholesterol levels. Saturated fats are found in coconut and palm oil as well as in animal products such as red meat and dairy goods. To effectively minimize fat intake, select small amounts of lean meat, fish and poultry, trim excess fat from meats, and cook without added fat or with a minimum amount of oil. (Burton 2001) No good diet is complete without plenty of vegetables, fruits and grains. There are plenty of ways to perk up vegetables. It is advised to add excitement to menu with dishes such as Savory Green Beans and Cabbage Saute. Complex carbohydrates -- breads, cereal, pasta, rice, dry beans, peas and starchy vegetables, such as potatoes -- are another important source of nutrients.
When they are metabolized, these foods don't make blood sugar levels soar and then plummet the way foods with large amounts of sugar do. It is possible to try baking potatoes and serving them with yogurt instead of sour cream. Another alternative to French fries is Curried Potatoes. (Lyons 2001) Fiber, on the other hand, is also found in whole grain breads and cereals, dry beans and peas, vegetables and fruits. Many of these foods -- including oranges, apples, oats and beans -- have water-soluble fiber.
Grains have been found to reduce the risk of colon cancer. While trimming fat from diet, it is recommended also to cut down on sugar and salt. Sugar is a source of calories and contains few nutrients. Salt contains sodium and chloride. Read labels carefully to determine the amount of sodium, fats and cholesterol in processed food.
Sodium occurs naturally in many foods and is used in processing and preserving foods. Adding salt gives you an extra dose of sodium that may be harmful to health. Eating right will not preclude a person from enjoying the foods he / she love. But with a few smart dietary adjustments, a person is able to select and prepare foods that are good for his / hers . (Diet: Safe and Toxic Foods) Works cited Burton, Ray.
Theory of Nutrition for Weight Loss and Muscle Gain. Available at web 2004. Diet: Safe and Toxic Foods. Available at web Lyons, Charlotte.
Nutritious, Healthy & Tasty. Ebony, 56, 9 (2001, July): 84.
Free research essays on topics related to: vegetables, fat intake, fat, foods, diet
Research essay sample on Lowering Fat Intake Diet Safe And Toxic Foods Vegetables
