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Avoid: Refined foods such as breads, pastas, and breakfast cereals that are not whole grain. Healthy eating tip 6: Enjoy healthy fats & avoid unhealthy fats Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia. Add to your healthy diet: Monounsaturated fats, from plant oils like canola oil, peanut oil, and olive oil, as well as avocados, nuts (like almonds, hazelnuts, and pecans), and seeds (such as pumpkin, sesame). Polyunsaturated fats, including Omega-3 and Omega-6 fatty acids, found in fatty fish such as salmon, herring, mackerel, anchovies, sardines, and some cold water fish oil supplements. Other sources of polyunsaturated fats are unheated sunflower, corn, soybean, flaxseed oils, and walnuts. Reduce or eliminate from your diet: Saturated fats, found primarily in animal sources including red meat and whole milk dairy products. Trans fats, found in vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.
According to the latest research conducted on the subject, certain behaviors and attitudes associated with certain types of food, closely resemble addiction patterns. In the study, over five hundred participants identify the foods that contributed the most to their weight problems. Participants used the Yale Food Addiction Scale in defining their problem foods. Different food types had corresponding scores, which were then averaged for each participant before the foods were ranked from most to least problematic, relative to addiction-mimicking behaviors.
The foods that emerged as most distressing and physically uncomfortable are the highly processed, fatty and sugary types. These foods also tend to have high glycemic indices, which affect a person's blood sugar level after consuming the food. According to researchers, this is no coincidence. Several researches do provide hints that these certain food types can lead to behaviors and brain alterations which are often related to an alcohol or drug addiction diagnosis.
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Food addiction as of today has not been recognized officially. Based on the Diagnostic and Statistical Manual of Mental Disorders, it bears the most similarities with binge eating disorder. But the study discussed earlier – the latest on the subject – is the first to look into the link between how people eat certain foods and the properties of such foods (high fat, high sugar or highly processed. Researchers are very hopeful that the finding will help obese people in their struggle to reach and maintain a healthy weight.
Many people are concerned about their health and if you're one of them, you'd be following the most recent news about nutrition. Nowadays, with many people with weight issues and suffering from various health related to poor eating habits, any news about nutrition is worth reading. There are always fresh news about foods, nutrition and new diets that supposedly promote good health. More and more weight loss experts are endorsing nutritionally balanced diets like instead of special diets formulated specifically for removing excess weight and you want learn about these. You'll read about the latest discoveries on foods and nutrition nearly every day. Nutrition researchers are always finding something new about certain foods or debunking some previously considered truths about them
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Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Unfortunately, most people are falling short of the recommended daily minimum of five servings of fruit and vegetables. In fact, most of us need to double the amount we currently eat.Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum of five portions each day. Try adding berries to breakfast cereals, eating fruit as a healthy dessert, and snacking on vegetables such as carrots, snow peas, or cherry tomatoes instead of processed snack foods.
This could help change the world's approach to obesity treatment, which may not always be about reducing food intake, but rather using methods that are known to stop drug abuse, smoking and drinking.
A person who believes he might be addicted to food may never get an official addiction diagnosis from a doctor. But researchers are keen on spreading information so that those who are exhibiting sings of an addiction-like eating disorder can be helped. If you think you might belong to this group of people, this is one progressive and promising research for you to follow. It's not good to deny a problem when it's there. Know and accept your need for help.