Weight control is a concern of most individuals, and as a person ages weight becomes more difficult to manage. When this problem occurs, the majority of people look to exercise or diet change for answer. In order to manage one’s weight a person must eat fewer calories than they expend, which can be completed by consuming foods with lower energy density, high fiber, and high water content. When it comes to research and diet it is common knowledge that fruits and vegetables are superior in nutrition when compared to the other food groups. According to the Center for Disease Control, “consuming a diet high in fruits and vegetables is associated with lower risks for numerous chronic diseases including cancer and cardiovascular disease” (Can, n.d., …show more content…
2574) Knowledge of the energy density of foods is a large part of being able to maintain a healthy diet. High energy density foods contain a lot of calories in a small amount of food, while low energy density foods contain a low amount of calories in a large amount of food. (CITE) According to the CDC, “Fat increases the energy density of foods, while water and fiber decrease energy density. Water has the greatest impact on energy density because it adds weight to food without increasing calories, thus decreasing the energy density. Most fruits and vegetables are low in energy density because of their high water and fiber content and their low fat content” (Can, n.d., p. 3). “Eating low-energy-density foods promoted moderate weight loss. In studies lasting longer than 6 months, weight loss was 3 times greater in persons who ate foods of low energy density (low in fat and high in fiber) than those who ate simply low-fat foods” (Can, n.d., p. 3). “Can Eating Fruits and Vegetables Help People to Manage their Weight?” an article from the CDC, describes how diet intervention programs where participants are instructed to specifically incorporate more fruits and vegetables lost more weight and maintained a lower weight as compared to groups that were instructed to lower high fat and high sugar foods (Can, n.d., p. 3). This finding supports the theory that low density foods are crucial to maintaining …show more content…
Some of the benefits include reduced blood pressure, "bad" cholesterol levels (LDL), total cholesterol, likelihood of developing back pain, and increased "good" cholesterol levels (HDL), muscular function, bone health, strength, and ability to complete daily activities without fatigue. Exercise is a very successful way to increase the health of individuals already suffering from health conditions. In diabetic patients, regular activity favorably affects the body’s ability to use insulin to control glucose levels in the blood" (Myers, 2003, p. 1). Participation in an exercise program has proven to decrease the death rate among heart attack patients by 20 to 25% (Myers, 2003, p. 2). Among groups of heart attack patients, those with "newly diagnosed heart disease who report in an exercise program report an earlier return to work and improvements in other measures of quality of life… more self-confidence, lower stress, and less anxiety" (Myers, 2003, p. 2). People with heart conditions are often warned about the dangers of physical activity, but the "risk for cardiac-related complications during exercise is extremely small… contrary to popular view, the majority of heart attacks (approximately 90%) occur in the resting state, not during physical activity" (Myers, 2003, p. 3). Therefore, exercise is safe the vast majority
Harvard Medical Group “Best medicine: The science of exercise shows benefits beyond weight …..loss.” Harvard Heart Letter. 23(11) (2013) 6
Pate et al. (1995) stated that physical activity is needed for health promotion and disease prevention. They also stated that every adult should do at least 30 minutes of moderate intensity exercise everyday if possible. Moderate intensity exercising includes activities such as brisk walking and cycling as stated by the Department of Health (2011). They also state that regular physical activity will improve a person’s mental health as it will increase self esteem and reduce symptoms of depression and anxiety. Physical wellbeing is also enhanced by an increase in physical activity. The World Health Organisation (WHO) (2002) found that in developed countries 20% of heart disease and 10% of strokes are due to physical inactivity. Furthermore a lack of physical activity is found to cause 3% of all diseases.
In 2010 the center for Disease and Control and Prevention (CDC) calculated that as much as 34.9 % of adults in the United States are Obese (Obesity). At this rate it is estimated that at least 3/4 of adults in the United States will be obese or overweight by the year 2020(Obesity). The United States has made great efforts to reduce this percentage such as exercise programs and promoting healthy eating (Published). However, with 60% of our meals consisting of added sugar and processed and genetically modified food, it is quite hard to find the ideal diet in order to lose weight and be healthy (Trying). Many of these diets include Vegan diets, Vegetarian diets, low carb diets and the Atkins diet. However, these diets tend to be impractical and
Thompson, P. D., Buchner, D., Pina, I. L., Balady, G. J., Williams, M. A., Marcus, B. H., ... Wenger, N. K. (2003). Exercise in the prevention and treatment of atherosclerotic cardiovascular disease: a statement from the Council on Clinical Cardiology. Journal of the American Heart Association, 3110-3116. http://dx.doi.org/doi: 10.1161/01.CIR.0000075572.40158.77
Whitney, E., Debruyne, L. K., Pinna, K., & Rolfes, S. R. (2011). Nutrition for health and health
For years, I have been eating what I want. Food choices are a significant factor that affects our health. What we like or crave, often, is the determining variable in what we eat. Finding the right balance of food choices is the key factor in improving our health benefits. Choosing nutrient-dense foods will provide more nutritional value than foods that are found to be low in nutrient density. Making the right choices in foods, however, is extremely difficult. Often, I find myself enthralled in the latest fad, not considering the subtext of the foods I am eating, such as nutrients, vitamins, healthy fats and unhealthy fats, cholesterol and minerals. The diet project underlined a three-day food entry intake that provided a dietary analysis report
Saturated fat and cholesterol and an increased risk of heart disease. Fiber and a reduced risk of cancer. Fruit, vegetables and grain products that contain fiber and a reduced risk of heart disease.
Many argue the importance of food and its nutritional value. Food Science has been a heavily debated topic for years. Today, this topic sparks even more controversy. In Michael Pollan’s book In Defense of Food: An Eater’s Manifesto, Pollan shares several aspects of insight on different topics about health and how it should be approached. Pollan breaks down his overall beliefs and explanations from food nutrients to health risk factors. This book has allowed many readers and scientists to approach eating and health from different perspectives.
America has one of the highest obesity rates worldwide. Individuals who are overweight or obese present an overall higher risk of mortality including from many cardiovascular diseases, diabetes, and cancer. Truly, America is in the middle of a health epidemic. Because of this, there is an ongoing discussion of what a truly healthy diet is supposed to look like; it is as if there is an unspoken battle between a plant based diet and a diet that allows animal products. The problem within the battle is the lack of compromise between the two extremes.
Regular physical activity is an important part of effective weight loss and weight maintenance. It also can help prevent several diseases and improve your overall health. It does not matter what type of physical activity you perform--sports, planned exercise, household chores, yard work, or work-related tasks--all are beneficial. Studies show that even the most inactive people can gain significant health benefits if they accumulate 30 minutes or more of physical activity per day. Based on these findings,
Most fruits and vegetables are low in calories, fat and also high in fibre and these three factors are essential ingredients for successful weight loss. Vegetables that contain high fiber and water such as artichokes and broccoli help to keep you full for longer time and it will keep you satisfied until your next meal. According to Cynthia Sass, "Foods that contain fiber, protein, and plant based fat tend to be the most satiating". These nutrients are digested slowly by the stomach or digestive system then this nutrient will be absorbed by the body system. This process will helps you feel physically full for longer period (Jones, 2015, para.1). In addition, vegetables also help to prevent dips and spikes in your energy levels. Another function of fiber in vegetables is it helps to regulate blood sugar in your body. If you are eating all your allotted vegetables each day, you should not experience that late-afternoon energy slump and cravings for sugar that you may encounter when eating processed carbohydrates (5 Reasons, 2015, para.3). In fact, vegetables tend to be lower in calories compared to other food such as poultry, meat and bread. According to Colorado State University Extension, individuals who follow a vegetarian diet consume fewer calories on average than non-vegetarians (Smith, 2014, para.1). By practicing low fat and calorie food, it can help you to promote
3. National Task Force on the Prevention and Treatment of Obesity, National Institutes of Health. Very low-calorie diets. Journal of the American Medical Association. 1993;270:967-974.
The muscular organ known as the heart can become stronger and larger with the benefits of exercising, allowing it to pump blood through the body more efficiently. (“Who Is at Risk for Heart Disease?” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services,) With Physical exercise being showing to cause the development of new blood vessels in the heart and enlarges the arteries that supply the blood to the heart. An individual who moderate a healthy diet and daily regular exercise can also improve cholesterol levels. A recent study shows that individuals who continue an active lifestyle have a 55% lower risk of developing heart disease than do inactive people (Vann, Madeline R. “What's Your Heart Disease Risk?” Everyday Health). Another study shows that having moderate dietary changes can improve cholesterol levels, which can lower the risk for artery disease (“Who Is at Risk for Heart Disease?” National Heart Lung and Blood Institute, U.S. Department of Health and Human Services,). For those who are involved in sport or exercise generally have a higher level of physical self-worth, including self-perceptions and body image. Also, there is a likelihood for them also to have higher self-esteem than their age group peers (“Psychological Benefits of Exercise.” Association for Applied Sports
Another thing exercise does to help your body is combats health conditions and diseases. Exercising, no matter what your current weight is, makes the HDL or High- Density Lipoprotein, which is the cholesterol in your body that is good, increase. Also the unhealthy triglycerides decrease when you exercise. These things help the blood run more smooth and in turn, reduces the risk of cardiovascular disease. Exercise also helps reduce heart disease, asthma, diabetes, and many other diseases found in the body. (mayoclinic.com)
According to the U.S. Department of Agriculture, “despite the emphasis by nutritionists and other health professionals on the importance of fruit in a well-rounded healthy diet,” a survey taken during 1994-1996 revealed that “only 57.8 percent of people age 19 and younger ate fruits on a given day” (Fisher, 2004, p. 16).