What your attitude to healthy eating is

What your attitude to healthy eating is

Task 3. You are going to give a talk about healthy eating habits. You will have to start in 1.5 minutes and speak for not more than 2 minutes (10-12 sentences).

Remember to say:

● how many meals you have a day

● what foods people should have in their diet to make it healthy

● what unhealthy eating habits people should avoid and why

● what your attitude to healthy eating is

You have to talk continuously.

Eating habits are formed early in the life of every person. They depend on the traditions of the countries we live or come from. It is important to eat properly and according to the saying: “Eat to live, not live to eat.» I try my best to keep a balanced diet, eating 4-5 times a day. My body needs to receive a sufficient number of nutrients every day: carbohydrates, proteins, fats, minerals, vitamins, trace elements. That is the reason my everyday diet is full and diverse. Each person’s portion varies, depending on age, health status and gender. I believe it is essential to have fruit and vegetables, cereals, a variety of fish and meat, eggs, dairy products, salt and sugar, fats and vitamins in people’s daily diet. A balanced diet should become a way of your life. People should try to cut down on different snacks and junk food. Sometimes it is vital to cut out the entire groups of products, for example, such foods, that contain a lot of sugar. One more point of concern is water. As far as I know, it is strictly prohibited to wash food down with water. But it is necessary to drink at least 1,5 litres a day. All in all, we can eat everything, but in moderation. Overeating can lead us to a disruption of metabolism, diabetes and obesity. That is why I believe that a healthy diet is the basis of a healthy lifestyle. Discipline and regularity in life can help to promote our health. I even have a special habits’ tracker that helps me and encourages building new healthy habits. To sum it up, I think that proper sleep, regular exercises and a healthy diet are really the best way to live.

*Примечание. При получении экзаменуемым 0 баллов по критерию «Решение коммуникативной задачи» всё задание оценивается в 0 баллов.

9 Ways Healthy Eating Affects Physical, Mental and Social Health

When we talk about getting healthy, our diet is one aspect that affects all the others. Your physical, mental and social health are connected to your diet, and to one another. Improving one part of the equation can positively affect the others.

Video of the Day

In fact, just the act of choosing to eat well can help you feel more alert and energized, according to The Cleveland Clinic.

We want to share all the benefits of eating a healthy, balanced diet, and why you should ditch the processed stuff for whole foods. But first, let’s define it.

What is ‘Healthy’ Eating?

With such an abundance of nutrition advice out there, maybe you’re wondering what it even means to eat healthily.

One thing is for sure: There’s no single diet plan or food that will magically make you healthy. Instead, a «healthy» diet can be defined as one that is well-balanced, giving you all the nutrients your body needs to function from a variety of different foods — preferably in their unprocessed, whole-food form.

And unless your doctor says otherwise, there’s no need to completely ban certain foods that you love on a healthy eating plan. Moderation is key and practicing it can help you develop an eating style that supports your health ​and​ makes you happy.

Here, we share some of the ways eating a nutritious diet supports all apects of your health.

1. Your Heart Health Improves

The World Health Organization (WHO) estimates over one-third of deaths worldwide are caused by heart disease — and most of those deaths are preventable with lifestyle modifications, especially a well-balanced diet.

You see, a diet high in saturated fats, refined carbs and added sugar lead to the factors that put you at risk for CVD, such as hypertension, type 2 diabetes and obesity. Heart disease is not a disease that sneaks up on your body — it takes years to develop, and you just have to pay attention to signs.

One of the first signs is blood pressure that slowly creeps up. A healthy blood pressure reading is defined as one that’s under 120/80, according to the American Heart Association (AHA). While genetics and age definitely play a role in your blood pressure, you aren’t destined to have high levels.

A well-balanced diet is naturally low in salt. (Most of the sodium in an unhealthy diet comes from highly processed foods, like hot dogs, deli meat, chicken nuggets and french fries.) In fact, over a period of five years, researchers found that people with a higher intake of ultra-processed foods had a higher risk of developing heart disease, according to a May 2019 study in ​​The BMJ.​​

When you eat healthier foods, those risk factors naturally decrease. For example, adding more fruits and vegetables to your diet naturally gives you more potassium. Potassium pulls sodium out of your body, which helps lower your blood pressure.

There are other ways healthy eating benefits your heart. Taking in less saturated fat, for example, can significantly lower your risk of heart disease, according to the American Heart Association.

Limit saturated fat to 10 percent or less of your total daily calories (this amounts to about 22 grams per 2,000 calories), per the USDA Dietary Guidelines for Americans.

As far as fat is concerned, you’ll want to steer clear of trans fats. They are officially banned in the U.S., but that doesn’t mean to you still won’t find them in your foods. Anything that says «hydrogenated» or «partially hydrogenated» in the ingredient list means it contains trans fat.

Even if 2 percent of your diet is made up from trans fat, your risk for heart disease can jump 23 percent, according to Harvard Health Publishing.

Lower your sodium, limit saturated fats, and steer clear of trans fats, and you’ll be on your way to a healthier heart.

Cutting down your salt intake can help reduce your BP. Keeping your sodium below 2,300 milligrams per day, even if you don’t yet have high blood pressure, is a good practice. If you have elevated blood pressure, the AHA recommends reducing it to 1,500 milligrams per day.

2. Your Gut Flourishes

If thinking about the bacteria in your gut creeps you out, just imagine them as little helpers working to keep you healthy. Gut health has been implicated in conditions like obesity and type 2 diabetes, as well as your immune health.

When it comes to the gut, a diverse array of bacteria, as these bacteria play different roles in supporting your health. There are many factors that can reduce diversity in your gut (such as use of antibiotics and laxatives, or smoking), but one way you can support it is through your diet.

Some foods that decrease the diversity in your gut include sugar-sweetened beverages, bread and savory snacks, according to July 2019 research in ​​Nutrients.​​ Foods that increase beneficial bacteria in your gut include prebiotics and dietary fiber.

Prebiotics are fermented by the bacteria in the gut, which helps them grow and diversify. Examples of prebiotic foods are green bananas, onions, garlic and apples. These are all sources of fiber as well, and increasing the fiber in your diet is good for your gut.

One noticeable change to your gut health after you add healthy foods is a decrease in bloating. If your current diet is filled with salty, processed foods, you may be carrying around a little extra water, which can cause your belly to distend.

Replacing those salty foods with fresh, whole foods may help flush that salt out of your body and banish the bloat.

What Does Healthy Eating Mean?

“H ealthy eating” means different things for everyone, and many diets are complete opposites of each other. Have you ever thought what healthy eating means to you?

As a recipe creator and food blogger, I often say that my recipes are “healthy” and use the hashtag #healthyeating in my Instagram posts.

But what does “healthy eating” really mean considering there are so many diet and food trends out there?

First off, let me state that I am not a nutritionist or a dietitian. I do not follow any trendy diets. I believe in moderation for everything, including moderation. But I wanted to share my thoughts here and get you thinking about what healthy means for you.

So many diet trends

Have you ever paused to think about all the different diet trends? Vegan, Vegetarian, Pescaterian, Flexitarian, Gluten-free, Atkins, Paleo, Whole30, Keto, Raw, Plant-based, Low-carb, Low-fat, Sugar-free, DASH, Mediterranean, Zone, South Beach, Blood type diet, etc., etc., etc.

Not to mention keeping track of FODMAPS, Macros, and Carbs. That’s a lot of food terms to keep up with.

Contradicting food trends

I am not knocking any of these diets. A lot of my recipes fall into these categories naturally. There are many reasons someone would want to follow one of these diets — whether it is to lose weight, to eat more ethically, or to eat in a way that is best for their body.

Do you find it strange that some of these diets are polar opposites of each other?

Vegans and vegetarians don’t eat meat, while Paleo is all about meat. People used to be on the low-fat bandwagon in the 80’s and 90’s, but now sugar and carbs are everyone’s enemy ( supposedly). Saturated fat causes heart disease according to some people, but others guzzle coconut oil by the gallon.

Paleo and Keto avoids carbs like the plague, but plant-based and vegan diets pretty much require you to eat carbs since meats are off the table. Many people blame gluten for all their problems, while others claim that whole grains and whole wheat are the key to their health.

A lot of vegetarians (and even non-vegetarians) are obsessed with chickpeas and beans, but others avoid FODMAPS for health and wellness reasons.

So clearly there are a lot of contradicting diet trends and food philosophies out there. And somehow many of these co-exist at the same time, which means that people choose how they want to eat.

It seems to me that a diet’s popularity depends on its marketing, and diets go in and out of style like fashion. Atkins was HUGE back in the day and now Keto is the next big thing. They’re both pretty much the same thing. This is because:

Diets go in and out of fashion because people feel they need something new to latch on to, something that will change their lifestyle * this* time.

What healthy eating means to me

To me, healthy eating means a good balance of ingredients and nutrients, with a large portion of vegetables. Plus cheese. I can’t live without cheese.

I don’t believe in “being good” when it comes to eating, or about feeling “guilty” when I eat something unhealthy. I think food shouldn’t be a source of negativity (food is a huge source of joy for me!). I think if you have an unhealthy day, that’s OK, just try again tomorrow.

I try to eat a wide variety of vegetables. “Eating the rainbow” is a good way to describe that — many vegetables get their colors from different nutrients, so choosing lots of colorful veggies over the course of a week will make sure you are eating many different nutrients. I also try to eat a combination of raw and cooked vegetables. Raw and fresh veggies have more nutrients (except for a few exceptions, such as lycopene increasing in cooked tomatoes), but I can’t get myself to eat salad every day. So if I have to saute collard greens or add some bacon to asparagus, I am OK with doing that in order to eat a larger serving of vegetables.

I try to choose whole grains and other healthy carbs when I can (quinoa, buckwheat, brown rice, whole wheat pasta, beans). I eat a lot of chicken and seafood, but also eat red meat once in a while. I cook with coconut oil when I think it will be the best choice of oil for a recipe, but also cook with canola and olive oil, depending on the recipe type and cooking temperature.

Sometimes I cook with bacon fat, because it just tastes so good and I don’t want to deprive myself. I don’t drink soda, but that’s because I don’t like it. I have dark chocolate, but that is because I prefer it over milk chocolate. When I eat out, I always get the French fries instead of the salad — I can make salads at home any day, so might as well enjoy myself when I am out to dinner.

I think it’s important to eat in a way that makes your body feel good. If gluten or fats have a negative effect on your body, then try cutting them out. If raw veggies give you indigestion, then cook them. If a raw diet gives you more energy, then stick to that. If caffeine makes you jittery, skip it. If beans don’t agree with your digestive system, then don’t eat them.

So with that said, take a minute and think about your diet over the course of a week or a month. Don’t overthink every single day, we all have days where we just want to eat double decker stuffed pizza and cake and French fries ( in the same sitting). But if overall you are taking in a wide variety of nutrients, fruits, vegetables, and “healthy” carbs, proteins, and fats, you are probably doing OK.

This article was originally posted on my food blog babaganosh.org:

Healthy Eating: Tips, Facts, Plans, and Habits

The saying “you are what you eat” might be a bit extreme, but it is indeed true to some extent. If you want to be a healthy person, you definitely need to have healthy eating habits. This, however, does not mean that you cannot enjoy delicious foods and indulge in an occasional not-so-healthy treat.

What is Healthy Eating and How Do You Go About It?

Eating healthy means meeting your body’s need for essential nutrients. It’s as simple as that, and there are plenty of ways to achieve it. There is no such thing as a predetermined healthy diet, because there are many different ways for you to obtain the main goal of switching to this eating plan, which is to make sure your body gets all the important micro and macro elements it needs on a daily basis.

Alas, our diet today mainly consists of processed foods, which are almost completely void of essential nutrients. You will really need to change your eating habits quite a bit if you want to improve your overall wellbeing through your meals. This isn’t a simple feat to achieve, so you will need to learn some tips.

Simple Healthy Eating Tips

There is more to healthy eating than simply stocking up your fridge with “good” foods. If you want to succeed in changing your diet, you will need to develop a new philosophy of food and completely change your outlook on meals.

Here are a few healthy eating tips that should help you achieve this goal:

Healthy Eating Facts

Why is healthy eating so important? Are the benefits offered by changing your diet worth suffering through weeks of sugar cravings and rejecting your favorite unhealthy snacks? Will eating only good foods protect me from cancer and other dangerous diseases?

If you are plagued by these questions, you need to understand a few simple facts about a well-balanced diet. First of all, your eating plan is not a cure to a disease, neither is it foul proof protection against it. The risk of developing cancer, Alzheimer’s, diabetes, or any other dangerous disease always exists. Yes, a healthy diet can reduce this risk, but nothing can eliminate it completely.

It’s the same thing about treatment. The foods you eat can facilitate and speed up the process of recovery, but they are hardly strong enough to solve the problem completely. Therefore, a diet is used as an augmentation to your treatment plan. Only some minor digestive disorders can be cured by developing healthy eating habits.

The importance of a well-balanced diet lies in its ability to maintain your body in its best shape. When you get just enough nutrients, every system will function perfectly, so your resistance to disease will increase and your overall wellbeing will improve drastically.

Switching to a well-balanced diet can be difficult because your body will need some time to get used to it. You can facilitate this process by following some healthy eating plans that you can find online. In this case, you won’t have to stress over developing new recipes and counting nutrients and calories. Some of the programs available through the Internet come with smartphone apps and built-in grocery lists, both of which make sticking to your new eating plan much easier.

What your attitude to healthy eating is

Task 3. You are going to give a talk about healthy eating habits. You will have to start in 1.5 minutes and speak for not more than 2 minutes (10-12 sentences).

Remember to say:

● how many meals you have a day

● what foods people should have in their diet to make it healthy

● what unhealthy eating habits people should avoid and why

● what your attitude to healthy eating is

You have to talk continuously.

Eating habits are formed early in the life of every person. They depend on the traditions of the countries we live or come from. It is important to eat properly and according to the saying: “Eat to live, not live to eat.» I try my best to keep a balanced diet, eating 4-5 times a day. My body needs to receive a sufficient number of nutrients every day: carbohydrates, proteins, fats, minerals, vitamins, trace elements. That is the reason my everyday diet is full and diverse. Each person’s portion varies, depending on age, health status and gender. I believe it is essential to have fruit and vegetables, cereals, a variety of fish and meat, eggs, dairy products, salt and sugar, fats and vitamins in people’s daily diet. A balanced diet should become a way of your life. People should try to cut down on different snacks and junk food. Sometimes it is vital to cut out the entire groups of products, for example, such foods, that contain a lot of sugar. One more point of concern is water. As far as I know, it is strictly prohibited to wash food down with water. But it is necessary to drink at least 1,5 litres a day. All in all, we can eat everything, but in moderation. Overeating can lead us to a disruption of metabolism, diabetes and obesity. That is why I believe that a healthy diet is the basis of a healthy lifestyle. Discipline and regularity in life can help to promote our health. I even have a special habits’ tracker that helps me and encourages building new healthy habits. To sum it up, I think that proper sleep, regular exercises and a healthy diet are really the best way to live.

*Примечание. При получении экзаменуемым 0 баллов по критерию «Решение коммуникативной задачи» всё задание оценивается в 0 баллов.