5 ancient food rules for healthy eating still relevant today
This article was originally published by a dietician on The Washington Post. I thought you might find it useful and I’ve summarised it for you here. Some things really do never change and I think these basic 5 rules stand the test of time.
1. Eat a variety of foods
Let’s be honest, there is no one superfood that can provide your body with the 40 nutrients that it requires. Variety is necessary to ensure you get a balance of protein, carbs, fat, vitamins and minerals needed for good health.
2. Eat your vegetables
Real scientific Studies have long linked vegetable and fruit consumption with reduced risk of developing Type 2 diabetes, high blood pressure, heart disease, obesity, dementia and certain types of cancer. Keep this basic rule: fill half your plate with vegetables and fruit at every meal.
3. Get enough fibre
Fibre-rich foods help to avoid constipation and reduce colon cancer risk, as well as for preventing heart disease and Type 2 diabetes. We should aim for 25 grams (women) to 38 grams (men).
4. Say no to junk food
The problem with junk food like fried foods and sweets is that they do not provide significant nutrients to the body, plus overconsumption is linked to increased disease risk. This basic principle will never change.
5. Be careful with alcohol
We are often told ‘if you drink alcohol, do it in moderation’. But what’s moderation? According to the dietician, it means no more than one drink a day for women or two drinks a day for men. And no, you can’t save it up and consume seven to 14 drinks on the weekend. Excess consumption is linked to liver damage, obesity and an increased risk of certain cancers.