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The Five Keys to Healthy Eating

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The Five Keys to Healthy Eating

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Healthy eating is about more than calories or following the latest dietary fad. Trends come and go. Healthy bodies have been around for thousands of years. By embracing your individuality, and learning how to apply the five keys of healthy eating to your own lifestyle, you can transcend these temporary fads and ease into a lifelong habit of living lean.

The healthy eating is a nutrition guide developed by the Harvard School of Public Health, suggesting how much of each food category one should eat each day. The healthy eating pyramid is intended to provide a better eating guide than the widespread food guide pyramid created by the USDA.

The new pyramid aims to include the most current research in dietary health not present in the USDA’s 1992 guide. The original USDA pyramid has been criticized for not differentiating between refined grains and whole grains, between saturated fats and unsaturated fats, and for not putting enough emphasis on exercise and weight control. It also had been developed by the Department of Agriculture, not the Department of Health and Human Services, so has been alleged to be influenced by lobbyists working for the agriculture, meat and dairy industries. This accusation is somewhat substantiated by the often larger portions in USDA recommendations relative to World Health Organization and NHS recommendations.

Food groups

In general terms, the healthy eating pyramid recommends the following intake of different food groups each day, although exact amounts of calorie intake depends on sex, age, and lifestyle:

Daily exercise and weight control

At most meals, whole grain foods including oatmeal, whole-wheat bread, and brown rice;1 piece or 4 oz (~113.4g).

Plant oils, including olive oil, canola oil, soybean oil, corn oil, and sunflower seed oil; 2 oz. (~56.7g) per day

Vegetables, in abundance 3 or more each day. Each serv. 6 oz (~170g).

2-3 servings of fruits; Ea. serv. = 1 piece of fruit or 4 oz (~113.4g).

1-3 servings of nuts, or legumes; Ea. serv. = 2 oz (~56.7g).

1-2 servings of dairy or calcium supplement; Ea serv. = 8 oz. (~226.8g) non fat or 4 oz. (~113.4g) of whole.

1-2 servings of poultry, fish, or eggs; Ea. serv = 4 oz (~113.4g) or 1 egg.

Sparing use of white rice, white bread, potatoes, pasta and sweets;

Sparing use of red meat and butter.

Cancer

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A young woman exhales cigarette smoke in Shanghai, China. The People’s Republic of China is both the world’s largest producer and largest consumer of tobacco, which has led to an impending cancer epidemic in the most populous country on Earth.

Cancer is a disease that begins as a renegade human cell over which the body has lost control. In order for the body and its organs to function properly, cell growth needs to be strictly regulated. Cancer cells, however, continue to divide and multiply at their own speed, forming abnormal lumps, or tumors. An estimated 6.7 million people currently die from cancer every year.

Not all cancers are natural-born killers. Some tumors are referred to as benign because they don’t spread elsewhere in the body. But cells of malignant tumors do invade other tissues and will continue to spread if left untreated, often leading to secondary cancers.

Cancers can start in almost any body cell, due to damage or defects in genes involved in cell division. Mutations build up over time, which is why people tend to develop cancer later in life. What actually triggers these cell changes remains unclear, but diet, lifestyle, viral infections, exposure to radiation or harmful chemicals, and inherited genes are among factors thought to affect a person’s risk of cancer.

Lung cancer is the world’s most killing cancer. It claims about 1.2 million victims a year. Most of those victims are smokers, who inhale cancer-causing substances called carcinogens with every puff. Experts say around 90 percent of lung cancer cases are due to tobacco smoking.

Breast cancer now accounts for almost one in four cancers diagnosed in women. Studies suggest the genes you inherit can affect the chances of developing the illness. A woman with an affected mother or sister is about twice as likely to develop breast cancer as a woman with no family history of the disease. Lifestyle may also have an influence, particularly in Western countries where many women are having children later. Women who first give birth after the age of 30 are thought to have a three times greater risk of breast cancer than those who became mothers in their teens.

Geographical Distinctions

There are also stark geographic differences, with incidence rates varying by as much as thirtyfold between regions. In much of Asia and South and Central America, for example, cervix cancer is the most deadly in females. However, in North America and Europe another kind of gynecological cancer, ovarian cancer, is a more serious threat.

Among males, southern and eastern Africa record the second and third highest rates of oesophageal, or gullet, cancer after China, but western and central regions of Africa have the lowest incidence in the world. Differences in diet may explain this.

Nevertheless, the reasons why many cancers develop remain elusive. Brain cancer, leukemia (blood cancer), and lymphoma (cancer of the lymph glands) are among types that still mystify scientists.

Treatments

Yet ever more people are surviving diagnosis thanks to earlier detection, better screening, and improved treatments. The three main treatment options are surgery, radiotherapy and chemotherapy. Radiotherapy, also called radiation therapy, involves blasting tumors with high-energy x-rays to shrink them and destroy cancerous cells. Chemotherapy employs cancer-killing drugs.

Even so, future cancer cases are predicted to climb, since the world’s population is aging. The proportion of people over age 60 is expected to more than double by 2050, rising from 10 percent to 22 percent. This will add an estimated 4.7 million to the cancer death toll by 2030.

Breast cancer patients have low vitamin D levels

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Breast cancer patients have low vitamin D levels

In a study of 166 women undergoing treatment for breast cancer, nearly 70 percent had low levels of vitamin D in their blood, according to the study presented at the American Society of Clinical Oncology’s Breast Cancer Symposium in San Francisco.

The analysis showed women with late-stage disease and non-Caucasian women had even lower levels.

“Vitamin D is essential to maintaining bone health, and women with breast cancer have accelerated bone loss due to the nature of hormone therapy and chemotherapy. It’s important for women and their doctors to work together to boost their vitamin D intake,” said Luke Peppone, Ph.D., research assistant professor of Radiation Oncology, at Rochester’s James P. Wilmot Cancer Center.

Scientists funded by the NCI analyzed vitamin D levels in each woman, and the average level was 27 nanograms per milliliter; more than two-thirds of the women had vitamin deficiency. Weekly supplementation with high doses of vitamin D — 50,000 international units or more — improved the levels, according to Peppone’s study.

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Tag Archives: to

The Five Keys to Healthy Eating

The Five Keys to Healthy Eating

Food groups

See also

Cancer

Breast cancer patients have low vitamin D levels

Breast cancer patients have low vitamin D levels