Food Blog 4- Five Healthy Eating Lies You Should Stop Believing

 #FoodBlog4💕

Hello Lovely People!!

I am Bloggerdiksha as you know and came up with another Food Blog today.

So we all are nowadays concerned about our Health at some point. A little more than 70% of American  adults are overweight (According to CDC), with a third of us qualifying as obese. I think this rate will increase in near future because new generation is more use to of junk food items as whenever they go out and have fun with their friends they choose to order Burger, Pizzas, Fries and soft drinks and alcohol rather than eating food that made up of healthy ingredients like millets, Wheat flour and fruits, vegetables included in the meal.

One can replace the Burger with healthy noodles made with millets or whole wheat flour and soft drinks with fresh fruit juices. These type of small habits can make the big difference in our healthy lifestyle.

Talking about the 5 Healthy Eating lies you should stop believing are one of the myths about food that people think is true. But these are big liars because most of us don't know the main reason behind these healthy eating lies. Here you go that you must need to know:

• Saturated Fat is Bad for you 

 Most foods have a combination of different fats. You should better of choosing other healthier fats like monounsaturated and polyunsaturated as compared to Saturated fats. But that doesn't mean Saturated fat is always bad for you, If taken in limit everything is good for health. You should limit the take of Saturated fat food Less than 10% of daily calories. For a 2,000 calories diet, that is 200 calories or 22 gms of Saturated fat can be taken. If you have heart disease or high cholesterol, than your doctor or healthcare provider may ask you to limit more of these saturated fat items. There are some food which are high in saturated fat and less nutrient value so these are must one to avoid that is categorized as under:

Baked Food (Donuts, cake, Danish)

Fried Food (French Fries, Fried chicken, Fritters)

Fatty or Processed Food (Packed foods, Cheese burger)

Whole Fat Diary Products (Butter, Ice creams, Cheese, Whole fat Milk)

Solid Fats (such packed food like Coconut oil)

• Too much protein is hard on Kidneys and Liver

As you know too much is always bad for our health but do we know what point we should consider any item too much. So the question here is How much protein is Too much? Protein is essential for life-it's a building block of every human cell and is involved in vital functions of human body. Protein is one of the three major macronutrients of human body along with carbohydrates and fats.

Certainly an ideal amount of protein to consume each day is still not clear. But commonly quoted recommendations are 56 gms/per day for men and 46 gms/per day for women.

A weight based recommendation daily allowance (RDA) of 0.8 grams of per kilogram of Body weight. For eg. a 64 Kg of person needs 51 grams of Protein in take is good.

Based on percent of calories- for an active adult about 10% of calories should come from protein.

• All Fish is Healthy

Fish can be a healthy food, but some fish contains high level of contaminants. Fatty fish, in particular, are high in Omega-3 fatty acids, which may have health benefits. However, Fish like shark, Swordfish, and King Mackerel contains high level of mercury and should be avoided by certain people. The dietary guidelines  for Americans recommend adults to eat 8 ounces of Seafood (based on 2,000 calories diet).

Fish are a lean and healthy source of protein and oily kinds such as Salmon, Tuna, Sardines, and Mackerel are deliver those heart and brain healthy Omega -3 fats. When choosing which fish to include in your diet, wild caught fish over farm raised fish is a healthier choice. Eating fish is generally safe for most healthy people. But if you have fish allergy, you may experience certain side effects like headaches, nausea, skin rash, vomiting etc. 

Larger, older fish contains more mercury than smaller one so it is recommended to eat fresh and small fish because the mercury can have risk of poisoning. Poor quality of water can effect the quality of fish through disease  in the fish and excess production of microscopic organisms that live in salty and freshwater environments.

• Gluten free products are good for health

Eating gluten-free diet is very trendy now a days. Gluten-free foods were created mainly for the people who have celiac disease and allergy from foods that contains gluten. Gluten generally refers to variety of protein found in wheat, barley or rye. If you have any kind of sensitivity from gluten based products then you can opt the gluten-free diet. Most of us don't need this.

The term "Gluten-free" has evolved into a marketing buzzwords that equated with being "Healthy". That's why this becomes the biggest lie about eating healthy food must be by having gluten-free products. 

• Organic is always better

It's time to stop listening to packaged food claims. If a package says fat free, gluten free, it usually contains extra sugar. If you food purchase that shows label of natural, gluten free, organic, no chemicals, there's good chance that they were developed without public and industry inputs. So just because the label contains words such as organic or natural doesn't mean it is actually good for your healthy diet. 

When shopping for foods try to buy things that are minimally processed. Try to figure out the food in grocery store considering perimeters of that store getting food directly from farms. Are they using any kind of chemicals while farming. This is where you will find the the lean protein, fresh fruits and vegetables. 

The nutritional content of organic and conventional  food can vary depending on factors such as soil quality, harvesting methods, and growing conditions. Its essential to have balanced diet rich in nutrients in fresh fruits and vegetables.

Thanks Everyone!!