Healthy VS Unhealthy Food Choices

Healthy vs. Unhealthy Food Choices

The concept of healthy and unhealthy choices is pivotal in the realm of nutrition. Healthy food choices typically encompass a balanced intake of carbohydrates, fats, and proteins, which are the three primary macronutrients required by the human body. Healthy carbohydrates are usually complex in nature, and found in foods like whole grains, fruits, and vegetables. Unhealthy carbohydrates, on the other hand, are often simple and are found in processed foods and sugary drinks. Similarly, healthy fats such as monounsaturated and polyunsaturated fats contribute to heart health, while unhealthy fats like trans fats can increase the risk of heart disease. Proteins, too, can be healthy or unhealthy depending on their source; lean proteins like fish and poultry are considered healthier than red and processed meats.

Chapter Contents

Introduction

The Effects of Food on Society

What foods are considered healthy for you?

How does healthy food affect your body?

What foods are considered unhealthy for you?

How does unhealthy eating affect your body?

Economics of Healthy and Unhealthy Foods

Better Meal Options

The Health Benefits of Healthy Proteins

The Health Benefits of Consuming Healthy Fats

Health Risks Associated with Unhealthy Fats

Conclusion

Patient Testimonial

Introduction

“Despite all we know about food, we know remarkably little about the process of food choice,” says Dr. Suzanna Forwood, now a Lecturer in Psychology at Anglia Ruskin University. “In a supermarket, we’re bombarded with thousands of products on the shelves and most of the time we happily make relatively quick decisions about what to buy. So what’s going on in our minds when we reach out for our favorite breakfast cereal?”

When it comes to eating, we’re all experts. We’re secure in our own opinions (and prejudices) and have no shortage of advice for everyone else. The truth is that, in common with many human activities, our relationship with food is complex and deeply embedded in culture. Forwood says: “Whenever I give a talk, even to an academic audience, people will listen to me talk about the big picture and then come up to me afterward to tell me about their personal experiences.”

In order to understand the difference between healthy foods and unhealthy foods, you have to know the definition of healthy and unhealthy. The definition of Healthy is, in good health, not diseased. The definition of Unhealthy is not having or showing good health. Healthy eating consists of so many things, including intake of fruits and vegetables and organic foods. These are the things you need to eat to keep up a healthy diet. Unhealthy eating consists of sugars, fats, and processed foods. As you can see from diagram 1. The green section shows you various fruits and vegetables that are healthy to eat. It also shows the top three things it does to your body to keep your body healthy which are, a longer lifespan, better digestion, and having a fit body. Now as for the red side, we know most of those foods people love and crave all the time but are considered unhealthy for our bodies. These foods can have cancer risk, cause heart disease, and cause you to become obese. So, as we move along you will be able to know the difference between healthy food and unhealthy food and what each will do to your body. Healthy eating is always a choice but if you make that choice, it will be a wonderful choice you make for yourself in the long run when it is considering your health.

The Effects of Food on Society and Society on Food

Modern Western society has adopted consumption patterns that are generally unhealthy. Lifestyle changes have compelled us so much that it seems there is little time to really think about what we are eating and if it is really healthy! Globalization has seriously affected one’s eating habits and forced many people to consume high-calorie, nutrient poor fast foods, popularly known as “Junk foods”. We struggle with healthy living and doing what empowers our bodies to move in a healthier way. Healthy foods play a very important role in so many areas of our lives. All types of cultures and ethnic groups struggle with healthy foods vs. unhealthy foods. When it comes to choosing between junk food and healthy food, junk food appears to be winning the race!

What foods are considered healthy for you?

Healthy food choices are something that should be introduced when you are young, if not it is sometimes hard to re-learn healthy eating habits later in life. From my experience, I learned that eating healthy starts with a well-balanced diet which comes from the Food Pyramid guide. The food pyramid is designed to make healthy eating easier. Healthy eating is about getting the right amount of nutrients – proteins, fats, carbohydrates, vitamins, and minerals that you need to maintain your good health. Because different foods have different nutritional values, it is not possible to get all the nutrients we need from a single food. According to the Healthy Food Pyramid REF, a variety of foods should be consumed from all food groups, as well as within each group, to obtain different nutrients and meet our daily needs. Eating too much or too little is not good for our health. Every day, we need a specific amount of nutrients to maintain optimum health. If we do not eat enough, sub-nutrition and symptoms of various deficiencies will eventiually appear; excessive intake of any kind of food can lead to obesity. Therefore, the right amount of food should be consumed to stay healthy.₁

How does healthy food affect your body?

Choosing to eat healthily or not affects your body whether you know it or not. Your brain needs a lot of nutrients to function and keep you well. Eating well helps to reduce the risk of physical health problems like heart disease and diabetes. It also helps with sleeping patterns, energy levels, and general health. Having a healthy, balanced diet plays an important role in your overall health and well-being. For example, eating lots of fresh fruits, vegetables, nuts, and whole grains can reduce your risk of some mental health conditions such as depression, while eating foods that are high in sugar and saturated fat may increase your risk. Eating healthy can help add longevity to your life.

Eating healthy comes with many benefits to your overall physical and mental health. Some of the benefits of eating healthy are weight maintenance , reduced cancer risk, decreased heart problems such as strokes, strong teeth, and bones, and healthier children/newborns.

By eating well-balanced meals, we are more likely to get all of the essential nutrients required for healthy living.The World Health Organization estimates that approximately 2.6 million deaths each year are due to obesity-related illnesses, and these are strongly correlated with caloric over-consumption.

The basic nutrients, such as carbohydrates, fats, and proteins, are the basis of all life activities. They constitute the carbon skeleton of various functional molecules and provide energy through oxidative decomposition. Traditionally, the main aim of nutrition is to prevent and treat nutritient deficiencies. Fiber is one element of a healthful diet that is particularly important for managing weight. Plant-based foods contain plenty of dietary fiber, which helps to regulate hunger by making people feel fuller for longer. Also, diets rich in fruits and vegetables may help to protect against cancer. In a study from 2014, researchers found that a diet rich in fruits reduced the risk of cancers of the upper gastrointestinal tract. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer and that a diet rich in fiber reduced the risk of liver cancer (REF). Many phytochemicals found in fruits, vegetables, nuts, and legumes act as antioxidants, which protect cells from damage that can cause cancer. Some of these antioxidants include beta-carotene, lycopene, and vitamins A, C, and E According to figures published in 2017, as many as 92.1 million people in the U.S. have at least one type of cardiovascular disease. These conditions primarily involve the heart or blood vessels. According to the Heart and Stroke Foundation of Canada, up to 80 percent of cases of premature heart disease and stroke can be prevented by making lifestyle changes, such as increasing levels of physical activity and eating healthfully. REF

Healthy Foods, Examples::

Fruits: Fruits are a great source of essential vitamins and minerals, and they are high in fiber. Examples include apples, which are rich in dietary fiber and vitamin C; bananas, which are high in potassium and vitamin B6; and oranges, which are a great source of vitamin C.

Vegetables: Vegetables are packed with vitamins, minerals, fiber, and antioxidants. Examples include spinach, which is high in iron and calcium; broccoli, which is rich in fiber, vitamin C, and folate; and carrots, which are a great source of beta carotene, fiber, vitamin K1, potassium, and antioxidants.

Grilled or Baked Lean Meat: Lean meats are a good source of protein and have less fat than non-lean meats. Examples include grilled chicken breast, which is high in protein and low in fat; baked fish like salmon or mackerel, which are rich in omega-3 fatty acids; and lean cuts of beef or pork.

Water, Smoothies, or Drinks with Electrolytes: Staying hydrated is crucial for health. Hydration is best achieved through the consumption of water. Smoothies made from fruits and vegetables can be a good source of vitamins and minerals. Drinks with electrolytes can be beneficial for those doing intense exercise or those who are dehydrated.

What foods are considered unhealthy for you?

Now that we have talked about all the healthy food, we can talk about the things that are not so good for your body.. It is okay to eat an ice-cream sundae, chips, or even cookies but what makes it unhealthy is when you eat them daily instead of in moderation that is when a food becomes unhealthy for you. Research suggests that eating these foods regularly (and at the exclusion of healthier choices) can set the stage for life-threatening illnesses such as heart disease, high blood pressure, diabetes, and even some cancers. What makes something unhealthy is the fact that it has certain ingredients. Let’s talk about some of those ingredients you have to look for.

Added Sugar, whether it’s white granulated sugar, brown sugar, high-fructose corn syrup, corn sugar, or honey, sugar contains almost no nutrients and is a pure carbohydrate. When you eat a lot of sugar you are filling up on empty calories, causing your blood sugar to rise and fall like a roller-coaster, and can keep you from eating foods with important nutrients and fiber. In fact, just one extra 12-ounce can of a typical sweetened beverage a day adds 15 pounds of body weight in a year REF). That’s not only because the drinks themselves add calories, but also because those liquid calories aren’t as satisfying as solid food.

Baked sweets, Cookies, snack cakes, doughnuts, pastries, and many other treats are hard to pass up, but these commercially prepared versions are packed with processed carbohydrates, added sugar, unhealthy fats, and often salt.

White carbohydrates, Bread, pasta, potatoes, rice, cookies, cake, or pancakes — if you enjoy these foods, opt for whole-grain versions. Yes, you can find or make whole-grain pancake mix. Whole-wheat pasta and bread are luckily easy to find. And you can always make your own homemade cookies or bars using grains such as oatmeal, and less sugar and unhealthy fats.

Processed and high-fat meats. Avoid the cold cuts and “pigs in a blanket.” Despite some conflicting reports, the balance of the evidence confirms that processed meats like bacon, ham, pepperoni, hot dogs, and many lunch types of meat are less healthy than protein from fish, skinless chicken, nuts, beans, soy, and whole grains.₂

Salt. Current dietary guidelines and the American Heart Association recommend reducing sodium to 1,500 mg per day and not exceeding 2,300 mg per day. But most adults get 1 ½ teaspoon (or 8,500 mg) of salt daily. That translates to about 3,400 mg of daily sodium. Your body needs a certain amount of sodium, but too much can increase blood pressure and the risk of heart disease and stroke.

How does unhealthy eating affect your body?

Poor eating habits include under- or over-eating, not having enough of the healthy foods, or consuming too many types of food and drinks that are low in fiber or high in fat, salt, and/or sugar. These unhealthy eating habits can affect our nutrient intake, including energy, protein, carbohydrates, essential fatty acids, vitamins, and minerals as well as fiber and fluid.₆Consuming unhealthy food on a regular basis can affect your health over time. Some of the health issues that can occur include obesity and heart problems, infections, and mental health disorders. Over 2.7 million people die from a lack of fruits and vegetables in their diets REF. Unhealthy diets are high in fat, saturated fat, trans-fat, sodium, and added sugars. These often contain a lot of processed foods that are high in calories but contain few nutrients of value. Children are also affected by poor nutrition. It has been estimated that at least 20 million US children under the age of 5 years are overweight. Childhood obesity is associated with a higher chance of premature death and disability in adulthood. Modern society’s unhealthy eating is causing our children to experience adverse-health outcomes at earlier ages. Early childhood obesity, juvenile diabetes, and cardiovascular disorders are increasing in frequency at earlier ages. Both the quantity and the quality of the food eaten are important for a healthy diet. When dietary intake is excessive, the body can have difficulty with nutrient absorption and storage. Overnutrition (sometimes called overconsumption)can not only affect health, but also cause many diseases such as diabetes, cardiovascular diseases, obesity, hypertension, and hyperlipidemia (Shridhar G, Rajendra N, Murigendra H, Shridevi P, Prasad M,(2015).

Obesity. In addition to other causes such as inactivity and comorbidities, obesity is also related to an unhealthy diet. Because you must burn more calories than you consume, a high-calorie diet combined with physical inactivity will most likely result in excessive weight gain. Foods that contain large amounts of trans fats, saturated fat, and sugar also contribute to increased rates of obesity.₄

Heart and Mental Health. Not eating a healthy diet can also affect your heart and mental health. The quality of your diet has a significant impact on your cardiovascular health. Salt and fatty foods can be particularly detrimental when consumed in excessive quantities on a regular basis. Eating healthier foods can help prevent heart disease and also aid in the prevention of type 2 diabetes, osteoporosis, and even cancer._4.When you don’t give your body the proper nutrients, it’s unable to function at its best. Below is a picture of how your body will be if you eat and live an unhealthy eating lifestyle on a regular basis.

Examples of Unhealthy Foods:

Fried Foods: Foods like fried chicken, french fries, and onion rings are high in calories and trans fats. They’re often cooked in hydrogenated oils, which are high in trans fats. Trans fats raise bad (LDL) cholesterol levels, lower good (HDL) cholesterol levels, and increase the risk of heart disease.

Sugary Drinks: Beverages like soda and energy drinks are high in sugar and calories. Consuming these drinks can lead to weight gain, tooth decay, and increased risk of type 2 diabetes.

White Bread: White bread is made from refined grains, which have had most of the fiber and nutrients removed. It’s high in carbs but low in fiber, protein, and nutrients.

Pastries and Sweets: Foods like cookies, cakes, and pastries are packed with unhealthy ingredients like added sugar and refined flour. They’re also often high in unhealthy fats.

Processed Meats: Processed meats such as sausages, hot dogs, and deli meats are often high in sodium, nitrates, and other preservatives. Eating a lot of processed meats is linked to an increased risk of heart disease and certain types of cancer.

Remember that while these foods can be enjoyed in moderation, they shouldn’t make up the bulk of your diet.

Economics of Healthy and Unhealthy Foods:

A common misconception is thathealthier foods are more expensive and that such costs strongly limit better dietary habits. It is true that many fast food establishments have things like a “dollar menu”, and that fast-foods in-general are much less expensive in dollar cost in the short-term. The long-term human and environmental costs, however, are enormous- likely incalculably exorbitant. While healthier diets can cost more, the difference in price was actually smaller than many people might have expected,” said Dariush Mozaffarian, a study’s senior author and associate professor at HSPH and Harvard Medical School. “Over the course of a year, $1.50/day more for eating a healthy diet would increase food costs for one person by about $550 per year. This would represent a real burden for some families, and we need policies to help offset these costs. On the other hand, this price difference is very small in comparison to the economic costs of diet-related chronic diseases, which would be dramatically reduced by healthy diets.” (source?) REF-Willet/Pollack/Drewnowski

After going over what healthy foods are and what unhealthy foods are, we can now see the difference between them both. One big difference between the two is that healthy foods, or having a healthy lifestyle are better choices than unhealthy foods and not having healthy lifestyle habits.

Energy is one of the factors that are affected when choosing between healthy or unhealthy lifestyles. Junk food tends to be high in fat, unrefined carbohydrates, and added sugars, all of which up their energy density or caloric values. Consuming plenty of energy-dense foods, without compensatory physical activity level, increases your risk of obesity and other metabolic disorders. On the other hand, most healthy foods are low in energy and fat content and high in nutrients, thus a diet low in calories helps you lose weight and maintain good health status.₄

Another key to being healthy is the types of oils you consume. One of the key variants between junk and healthy food is the amount and type of saturated and unsaturated fats they contain.₃ Unsaturated fatty oils are healthier options like olive oil, sunflower oil, and sesame oil, etc., these oils contain the right proportion of polyunsaturated and monounsaturated fatty acids which are healthier for the heart and also maintain the lipid profile. While junk foods are loaded with a high amount of saturated fats and trans-fats like butter, lard, palm oil and are unhealthy and harm health.₃ Fast food is another thing that affects whether you eat healthy or not. Recent evidence evidence have revealed that fast food consumption increases the risk of metabolic syndrome by increasing triglyceride levels, and triggers blood sugar and blood pressure spikes. Apart from these, there is a higher risk of obesity which can make you prone to cardiovascular diseases and Type 2 diabetes. According to the World Health Organization (WHO), about 2.7 million people globally succumb each year due to nutritional deficiencies.₃

Better Meal Options

One thing you can start doing to develop a healthier diet is to start meal preparation and planning.. Some example meals will also help you with meal portions. It’s a great way to make sure you eat healthy servings of each food group throughout the day, it can also help with making sure you don’t overeat or eat random unhealthy fast-snacks throughout the day. Below are some breakfast, lunch, and dinner options.

The Benefits of Healthy Proteins ¹⁷

^{As part of a healthy lifestyle, quality}Protein choices can help you shed unwanted pounds – and keep your belly full, but it’s important to eat the right amount and the right kind of protein to get its health benefits. Some of the healthy proteins are found in seafood, white-meat poultry, milk, cheese, yogurt, eggs, beans, pork tenderloin, and soy (See Chapter…).

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Unhealthy Protein ¹⁹

Protein that comes from animal sources like red meat, poultry, eggs, and dairy products contains a type of fat known as saturated fat. Eating foods high in saturated fat can raise LDL cholesterol in the blood. When LDL cholesterol accumulates, it can form plaque in the arteries and limit blood flow, resulting in heart disease. Protein sources high in saturated fat include fatty meats and whole-milk products. If one wants to reduce the amount of saturated fat in their diet, opt for leaner cuts of meat and low-fat or fat-free dairy products. Some unhealthy proteins include bratwurst, sausage, burgers, hotdogs, and bacon. ²⁰

The Importance of Healthy Protein ²¹

Proteins are the building blocks of cells and are made of amino acids. Protein is needed to help the body repair cells and make new ones. It is also important for the growth and development of children, teens, and pregnant women. It is essential for expecting mothers to eat enough protein during pregnancy because it helps to maintain maternal health and the development of a healthy fetus. Most women recognize that the foods they eat play a huge role in helping their child grow in the uterus. Researchers at Harvard School of Public Health followed diet and lifestyle habits of 120,000 men and women for up to twenty years, looking at how slight changes contributed to weight gain over time. In fact, India, with a population of over 1 billion, eats the least amount of meat in the world with just seven pounds of meat consumed annually per person. Bangladesh comes in second, with nine pounds, while the Democratic Republic of the Congo eats about ten pounds of meat per person. One study showed that eating approximately one daily serving of beans, chickpeas, lentils, or peas can increase fullness, which may lead to better weight management and weight loss. REFS There is no need to go overboard when eating protein. Though some studies show benefits of high protein, low carbohydrate diets in the short term, avoiding fruits and whole grains means missing out on healthy fiber, vitamins, minerals, and other phytonutrients substances found in most plants that are beneficial for human health).

Body Cell Growth- Body cell growth starts with protein and is particularly useful and important because it helps to form new cells and build the body of the fetus. Food items filled with carbohydrates simply provide energy, but protein helps to build up the baby’s soft tissue, the placenta, and the red blood cells. Moreover, it helps form the fetus’ hair, nails, bones, and organs, as well as creating the hormones that regulate every function in the body. When protein is eaten, your digestive processes break it down into amino acids, which pass into the blood and are carried throughout the body. Then your cells select the amino acids they need for the construction of new body tissue, antibodies, hormones, enzymes, and blood cells.

Animal Sources– Complete proteins contain the nine essential amino acids, and can come from meat, poultry, fish, eggs, milk – all dairy, cheese, and soy. On the other hand, nuts, peas, and beans contain some proteins, but not all the essential amino acids; thus, these are known as incomplete proteins. Proteins are necessary for tissue repair and for the construction of new tissue. Every cell needs protein to maintain life. It is the primary substance used to replace aged or dead cells (senescent).

Benefits of Protein– Protein contains many benefits for the human body and helps to support muscles. Moreover, hair, nails, skin, and eyes are all made of protein. Those with thinning hair and wrinkles in their youthful age, may lack protein in their system. Next to water, protein is the most plentiful substance in our body. In fact, 95% of hemoglobin in the body is protein. Protein is the best nutrient to eat in order to maintain an even blood sugar level, because it is metabolized over an extendedperiod of time. Protein can also be converted to glucose if necessary. A fast and efficient way to include more protein into the diet is to use a protein powder supplement. REF

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Recommended Healthy Protein ²³

The Institute of Medicine (IOM) recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day or eight grams of protein for every twenty pounds of body weight. REF The IOM also sets a wide range of acceptable protein intake as anywhere from 10 to 35 percent of calories each day. It is extremely vital to get enough dietary protein. Humans need to eat protein every day because the body doesn’t store it in the same way that it stores fats or carbohydrates. How much protein the body needs depends on the individual’s age, sex, health, and level of physical activity. In the United States, the recommended daily allowance of protein is forty-six grams per day for women over nineteen years of age, and fifty-six grams per day for men over nineteen years of age. The lifespan of most proteins totals two days or less. Please reference the table below for further insight regarding protein intake.

Egg and cheese dishes	Quiche Lorraine, Egg (fried and boiled)	150g
Fish and other seafood	Salmon, Flounder, Tuna (canned in oil)	100g
Fruit	Prunes, Sultanas	15g
Meat and meat products	Beef stew, Grilled chicken, fillet (roast)	250g
Milk and milk products	Cheddar cheese, dried skimmed milk	25g
Nuts	Peanuts (raw, in shells), cashews, pistachio nuts	25g
Vegetables	Soya (boiled), chickpeas, spinach	100g

Clarify this table…

The Health Benefits of Healthy Fats ⁸

^Consuming healthy fats has an incredible impact on keeping the body healthy.. Fats are often misunderstood and thought to be ‘bad’ to consume. However, that is far from the truth because fat is an essential nutrient required in the maintenance of a healthy body, the regeneration of new cells, and even the development of neural connections in the brain. The body also needs fats to support metabolism, cell signaling, body tissues, the immune system, and the production of hormones. The effect of fats also helps the body readily absorb fat-soluble nutrients, which require fat molecules to be absorbed and used by the body. Eating these good fats allows for cellular signaling to take place and notifies the brain to initiate the fullness feeling after consuming meals. Another great example of good fat is are omega-3 fatty acids, which are found in fatty fish like salmon, trout, catfish, and mackerel. The American Heart Association recommends that adults should eat at least two servings of fatty fish per week to supply the required omega-3 nutrients that the body must need to carry out all biological processes. Omega three supplements do exist for those who have lower omega 3’s in their diet. or require additional EFA’s for specific conditions. (REF-Perlmutter/Udo, Horrobin)

Benefits of healthy fats include:

I. Cardiovascular protection: Healthy fats, particularly monounsaturated and polyunsaturated fats, can help reduce levels of “bad” LDL cholesterol and increase “good” HDL cholesterol. This can lead to a decreased risk of heart disease and stroke.

II. Improved body composition: Healthy fats can help you feel full, reducing the likelihood of overeating. Additionally, they are essential for the absorption of fat-soluble vitamins like A, D, E, and K.

III. Alleviation of depression: Some research suggests that omega-3 fatty acids found in fatty fish like salmon can have mood-stabilizing effects, potentially helping to alleviate symptoms of depression and other mental health disorders.

IV. Cancer prevention: While research is ongoing, some studies suggest that healthy fats like omega-3 fatty acids may help prevent certain types of cancer.

V. Memory maintenance: Fats play a crucial role in maintaining brain health. For instance, omega-3 fatty acids are essential for cognitive function and memory.

VI. Eye health: Omega-3 fatty acids have been shown to support eye health, potentially reducing the risk of age-related macular degeneration.

VII. Reduction in aggressive behavior: While more research is needed in this area, some studies suggest a potential link between omega-3 intake and a reduction in aggressive behavior.

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Recommended Healthy Fats ¹⁰

Coconut– Coconut is high in saturated fats, but more than half of these saturated fats are derived from lauric acid. Lauric acid is a special medium-sized chain triglyceride that wards off bacteria and regulates cholesterol, and provides an increase in energy levels. Food products that contain coconut are coconut milk, coconut water, coconut oil, and raw coconut fruit. In addition to the wonderful natural healing wonders coconut products provide, they also help support and strengthen the immune system, digestion, and promote weight loss.

Some healthy sources of fat include:

Vegetable and fruit oil: Vegetable and fruit oil such as avocado oil, coconut oil, peanut oil, canola oil, and olive oil, is rich in monounsaturated fats and is a staple in the Mediterranean diet, which has been linked to heart health and longevity. It’s also packed with antioxidants known as phenols, which may protect the blood vessels in your heart. Olive oil is a rich source of healthy fat and can be used as a dressing for salads and preparing grilled meals.

Fruits: Fruits, such as avocados, olives, and coconuts, not only provide healthy fats but also offer a range of other nutrients that contribute to overall health.

Avocados: Unlike most fruits which are high in carbohydrates, avocados are loaded with healthy fats, specifically monounsaturated fats. They also provide a substantial amount of fiber and vitamins like vitamin K, vitamin E, and several B vitamins. Interestingly, the calorie count of avocados is composed of 77% fat, which is a much higher fat-to-calorie percentage than most animal-derived foods. The main fat found in avocados is monounsaturated fat, and it is further known as oleic acid. Another feature of avocados worth noting is that they also contain more potassium than bananas and provide an ample amount of fiber, which is known to help with cholesterol levels and the regulation of triglycerides.

Olives: Olives are a good source of monounsaturated fats, which can help reduce bad cholesterol levels and lower the risk of heart disease. They’re also rich in antioxidants and vitamin E.

Coconut: Coconut is high in saturated fats, but more than half of these saturated fats are derived from lauric acid. Lauric acid is a special medium-sized chain triglyceride that fights off bacteria, regulates cholesterol, and provides an increase in energy levels. Food products that contain coconut are coconut milk, coconut water, coconut oil, and raw coconut fruit. In addition to the wonderful natural healing wonders coconut products provide, they also help support and strengthen the immune system, and digestion, and promote weight loss.

III. Nuts: Nuts such as almonds, peanuts, pecans, walnuts, and cashews, are a fantastic source of healthy fats and fiber while also providing a significant amount of protein. The specific fat that they are known to possess is polyunsaturated fat, which helps stimulate and activate specific genes that reduce fat storage, in turn improving insulin metabolism. In fact, nuts and nut butters are excellent sources of healthy fats, which are beneficial for your health. Almonds, walnuts, and cashews are particularly nutritious.

Here’s a breakdown of the benefits of healthy fats in different types of nuts and nut butters:

Nuts in General: Nuts are rich in unsaturated fats, which are healthier than saturated fats. They contain monounsaturated and polyunsaturated fats that can lower bad cholesterol levels. They also possess omega-3 fatty acids, which are beneficial fatty acids that could potentially decrease the risk of heart attacks and strokes.

Almonds and Almond Butter: Almonds and almond butter are high in monounsaturated fats and polyunsaturated fats, which can lower bad cholesterol levels. They also have a presence of omega-3 fatty acids.

Peanuts and Peanut Butter: Peanuts and peanut butter are also high in monounsaturated fats, which can help lower bad cholesterol levels. They’re also a good source of protein.

Pecans: Pecans are high in monounsaturated fats, which can help lower bad cholesterol levels. They also contain antioxidants, which can help protect your body from damage by harmful molecules called free radicals.

Walnuts: Walnuts are higher in omega-3 fatty acids, which are beneficial for brain health. In fact, walnuts are unique among nuts because they’re high in alpha-linolenic acid (ALA), a type of omega-3 fatty acid. This can help reduce inflammation in your body. Particularly, walnuts and walnut oil help the body and brain with stress response, thus easing blood pressure levels.

Cashews: Cashews are lower in fat than many other nuts, but they still provide a good amount of monounsaturated fat. They’re also abundant in magnesium, which is important for heart health.

In general, incorporating a variety of these nuts and nut butters into your diet can provide a range of nutrients and contribute to overall health.

Seeds: Seeds are an excellent provider of healthy fats, dietary fiber, and other vital nutrients.

Here’s a breakdown of the benefits of healthy fats in different types of seeds:

Seeds in General: Seeds such as sunflower, pumpkin, sesame, and flax seeds, are rich in unsaturated fats, which are healthier than saturated fats. They contain monounsaturated and polyunsaturated fats that can lower bad cholesterol levels. They also contain omega-3 fatty acids, which are healthy fatty acids that may reduce the risk of heart attacks and strokes.

Sunflower Seeds: Sunflower seeds are high in monounsaturated and polyunsaturated fats, which can lower bad cholesterol levels. They also contain vitamin E and antioxidants that protect your body’s cells against free radical damage.

Pumpkin Seeds: Pumpkin seeds are a great source of healthy fats, magnesium, and other nutrients that enhance heart and bone health. They are also rich in antioxidants such as selenium and beta-carotene.

Sesame Seeds: Sesame seeds primarily offer unsaturated fat, which is considered to be a heart-healthy fat, as it can improve blood cholesterol levels while reducing inflammation. They also contain nutrients that can support your immune system and boost your energy levels.

Flax Seeds: Flax seeds are an excellent source of omega-3 fatty acids, specifically alpha-linolenic acid (ALA). They’re also high in dietary fiber and can be a great addition to a balanced diet.

Chia Seeds: Chia seeds are tiny black seeds where most of the fat content comes from omega-3 fatty acids called ALA. They’re also packed with fiber, protein, and various essential minerals. Chia seeds aren’t really considered “fatty” foods, but an ounce of chia seeds contains nine grams of fat. Most of the calories in the seeds come from the fats because the carbs that are present in chia seeds are fiber.

In general, incorporating a variety of these seeds into your diet can provide a range of nutrients and contribute to overall health.

Fish: Fish, in general, are a great source of protein and healthy fats, particularly omega-3 fatty acids. These fats are essential for brain function and heart health. Here’s a breakdown of the benefits of the specific types of fish you mentioned:

1. Fatty Fish (Salmon, Mackerel, Sardines, Trout): These fish are high in omega-3 fatty acids and vitamin D.

Salmon: It’s incredibly nutritious and packed with omega-3 fatty acids and vitamin D. It’s also recognized as a valuable provider of protein.
Mackerel: Rich in omega-3 fatty acids, which have anti-inflammatory properties and can lower triglyceride levels. It is rich in vitamin B12.
Sardines: An excellent source of omega-3 fatty acids, which reduce the risk of heart disease. They’re also high in protein and contain vitamin B12.
Trout: Full of omega-3 fatty acids, which reduce inflammation and support brain health. It’s also a great source of protein and contains significant amounts of vitamin B12.
Lean Fish (Herring, Catfish): These fish are lower in fat but still provide a good amount of omega-3 fatty acids.
Herring: Beneficial for its omega-3 content, which has anti-inflammatory properties. It’s also a great source of protein.
Catfish: While not as high in omega-3s as fatty fish, catfish is still a good source of lean protein.

In general, incorporating a variety of these fish into your diet can provide a range of nutrients and contribute to overall health.

Whole eggs: Whole eggs are considered to be one of the most nutrient-dense foods available worldwide. The yolk is especially nutritious and contains healthy fats, along with a host of vitamins and minerals. In fact, whole eggs are loaded with vitamins and minerals and provide a little bit of almost every nutrient needed by the body. Eggs are also very good for weight loss and contain plenty of protein.

Grass-Fed Beef: Grass-fed meats provide healthy fats and are very high in bioavailability. It is important to eat grass-fed meats to obtain nutrients that plant-based food cannot offer.

Dark Chocolate: Dark chocolate is a great source of healthy fat and other nutrients such as antioxidants, fiber, iron, magnesium, copper, and manganese 12. Studies also show that dark chocolate can act as an appetite suppressant, thus helping individuals lose weight and control blood sugar.

Cheese: Cheese is a great source of calcium and is very rich in protein. Cheese also contains powerful fatty acids that have been linked to reducing the risk of diabetes.

Greek Yogurt: Greek yogurt is filled with protein, calcium, and probiotics, but it also contains monounsaturated and polyunsaturated fats, as well as naturally occurring trans fatty acids. Yogurt also improves the digestive system due to the presence of probiotics.

Health Risks Associated with Unhealthy Fats ¹²

The consumption of unhealthy fats can have devastating consequences for the entire body,down to the cellular level. The introduction of unhealthy fats is toxic for the body by preventing it from carrying out important biological processes and toxifying other healthy fats that are already stored in fat reserves. These toxic fats also play a major role in the overall well-being of an individual because they also make their way to the brain. The brain contains a high concentration of fat, and when if it is contaminated with unhealthy fats, numerous neurological, cognitive, mood, and hormone regulatory functions can be altered. It is important to support brain function with healthy fats so that it has all the nutrients required to function exceptionally.

Cholesterol (LDL) – Cholesterol in the form of low-density lipoprotein (LDL), contains high amounts of trans fats, which are known to increase the amount of harmful cholesterol in the bloodstream and ultimately throughout the body. This creates an increase of plaque in the arteries, inflammation, insulin resistance, and heart health risks. This form of cholesterol poses the risk of developing type 2 diabetes because of the poor nutritional value that it constitutes..

Heart Disease – Heart disease is catalyzed by poor-quality saturated fats, however, replacement of saturated fats with polyunsaturated fats could help reduce the risk of heart disease. Always try to avoid fried fast food and processed foods containing vegetable shortening.

Diabetes and Obesity – Diabetes is directly associated with poor-quality fats like low-fat food products. Food processors often replace most of the fat in low-fat foods with carbohydrates from sugar, refined grains, or starches creating insulin-resistance..

High Blood Pressure – High blood pressure is directly linked with cholesterol, thus eating too many saturated fats will raise cholesterol and blood pressure levels.

Glucose Intolerance – Glucose intolerance is a pre-diabetic condition that is associated with insulin resistance, usually derived from carbohydrates and sugars.

Indigestion – Indigestion is a common symptom of digestive system-related illness. Digestive system diseases like acid reflux create a heartburn feeling when it flares up. This flare-up is caused by poor-quality fatty foods like greasy burgers, fries, and processed foods. These high-fat foods also sit in your stomach longer than normal food, producing too much acid and irritating the digestive system.

¹³

Common Unhealthy Fats ¹⁴

Processed Fats: These are fats that have been chemically altered to improve their shelf life or change their physical properties. They are often found in processed foods and can contribute to inflammation and heart disease.
Trans Fats: These are a type of unsaturated fat that has been chemically altered to improve their shelf life. They are associated with an increased risk of heart disease, stroke, and type 2 diabetes.
Hydrogenated Fats: These are fats that have been chemically altered by adding hydrogen atoms, which makes them more solid at room temperature. Margarine serves as a typical example. They can raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.
Shelf Cooking Oils: Some cooking oils, like soybean and corn oil, are high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess.
Cakes and Pies: These often contain high amounts of sugar and unhealthy fats, which can contribute to weight gain and other health problems.
Frosting, Creamy Fillings: These are usually high in sugar and unhealthy fats. They can contribute to weight gain and increase your risk of heart disease.
Fried Foods: These are high in unhealthy fats because they’re cooked in large amounts of oil. They can contribute to weight gain, heart disease, and other health problems.
Cookies and Biscuits made with Shortening or Margarine: Shortening and margarine are types of unhealthy fats that can raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.

Conclusion: In conclusion, making healthy food choices involves selecting complex carbohydrates, healthy fats, and lean proteins while avoiding their unhealthy counterparts. It’s crucial to remember that all macronutrients are necessary for the body to function optimally; it is the source and quality of these nutrients that determine their impact on overall health. By understanding the difference between healthy and unhealthy choices in terms of carbohydrates, fats, and proteins, individuals can make informed decisions about their diet and ultimately lead a healthier lifestyle.

References (article)

1) Retrieved February 20, 2019. British Medical Journal: Healthy vs. unhealthy diet costs only $1.50 more per day. http://bmjopen.bmj.com/content/3/12/e004277.

2) Bruso, Jessica. “What Are the Benefits of Eating Healthy Vs. Unhealthy?” Healthy Eating | SF Gate, http://healthyeating.sfgate.com/benefits-eating-healthy-vs-unhealthy-7680.html. 17 December 2018

3) Shridhar G, Rajendra N, Murigendra H, Shridevi P, Prasad M, et al. (2015) Modern Diet and its Impact on Human Health. J Nutr Food Sci 5:430. doi: 10.4172/2155-9600.1000430

4)https://www.medicalnewstoday.com/articles/322268.php

5) Online Article: https://medicalxpress.com/news/2016-03-healthy-unhealthy-foodthe-food-choices.html

6) https://www.omicsonline.org/science-based-strategies-for-healthy-eating-2155-9600.1000e109.php?aid=7296

7) http://discovermagazine.com/tags/food-science

8) http://www.remedypublications.com/annals-of-nutrition-and-food-science/articles/pdfs_folder/anfs-v3-id1039.pdf

9) https://www.theguardian.com/science/food-science

10) https://joybauer.com/food-articles/fruit-and-vegetable-juice/

(book)

References

1. Inspira Health. (2020, November 17). Breaking Down the Food Pyramid. Https://Www.Inspirahealthnetwork.Org/. https://www.inspirahealthnetwork.org/news/breaking-down-food-pyramid

2. Segal, R. (2021, August 10). Choosing Healthy Fats. HelpGuide.Org. https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm

3. Binu, S. (2020, October 19). Junk Food Vs Healthy Food: Advantages, Disadvantages And Healthier Food Choices. Netmeds. https://www.netmeds.com/health-library/post/junk-food-vs-healthy-food-advantages-disadvantages-and-healthier-food-choices

4. McNight, C. (2020). What Happens When You Don’t Eat Healthfully? | Livestrong.com. LIVESTRONG.COM. https://www.livestrong.com/article/295004-what-happens-when-you-dont-eat-healthy/

5. Antoñanzas F, Rodríguez-Ibeas R. Healthy vs. unhealthy food: a strategic choice for firms and consumers. Health Econ Rev. 2011 Jul 20;1(1):4. doi: 10.1186/2191-1991-1-4. PMID: 22828271; PMCID: PMC3395040.

6. Crawford. (2020). How Unhealthy Foods Affect The Body. How Unhealthy Foods Affect The Body. Published.

7. Meredith, J., 2021. Healthy vs. Unhealthy Food: Make the Choice Easy. [online] Tofubud.com. Available at: <https://tofubud.com/blogs/tips/healthy-vs-unhealthy> [Accessed 22 December 2020].

8.https://www.heart.org/en/healthy-living/go-red-get-fit/unhealthy-foods

healthy/unhealthy fats and proteins article

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before removing same

¹hindustantimes.com/fitness/10-foods-you-should-never-eat-if-you-want-weight-loss-and-a-healthy-life/story-HfO93Fli23CSs9W8jt86SO.html

²https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/

³dietdoctor.com/low-carb/how-to-eat-more-fat

⁴https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/

⁵precisionnutrition.com/all-about-healthy-fats

⁶https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol

⁷healthytimes.com/8-benefits-of-fats-for-toddlers/

⁸https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat

⁹https://positivehealthandnutrition.com/the-benefits-of-healthy-fats/

¹⁰https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats

¹¹https://steemit.com/air-clinic/@amelin/health-risks-of-excess-visceral-fats