What America thinks is 'healthy'

 

The survey involved 1,002 American adults, who completed it online in March. Nearly 60% of respondents ranked being "high in healthy components or nutrients" as one of the top three factors for a "healthy" food.

Slightly more than half of respondents ranked "free from artificial ingredients, preservatives or additives" among the top three factors, and nearly 50% ranked "part of an important food group that I need to build a healthy eating style" among the top three factors.

Factors such as "organic" and "non-GMO," or genetically modified, were less likely to be ranked.

The researchers found that there appeared to be much confusion about what eating habits are healthy and what aren't. Many respondents said they turn to their friends and family for guidance on food choices, even though they see dietitians and health care professionals as the most trusted sources for guidance.

"Trusted nutrition information is hard to find, and the public is inundated with conflicting messages, including from dubious sources," said Dr. Dariush Mozaffarian, dean of the Friedman School of Nutrition Science and Policy at Tufts University, who was not involved in the new survey.

"Looking at the survey results, it's positive that the public recognizes the importance of foods being high in healthy components, nutrients, and part of an important food group and correctly pay less attention to criteria like GMO or organic," he said.

When considering the healthfulness of individual specific components and ingredients, most survey respondents placed vitamin D, fiber and whole grains at the top of the list and saturated fats at the bottom.

When it comes to unsaturated fats, an age gap emerged in who found those fats to be "healthy." About 50% of survey respondents 65 and older called unsaturated fats healthy, whereas just 33% of those 18 to 34 did.

"The low recognition of the importance of healthy fats is disappointing," Mozaffarian said.

Older respondents were also more likely to label saturated fats as unhealthy, which most experts agree is correct, according to the survey.

 

What Food Give You

Lean Protein
Protein makes up our hair, nails, skin, blood, hormones, enzymes...the list goes on. Suffice to say that protein is essential to the human diet. Broken down by special acids and used to perform countless functions, protein must be replenished daily through our diet, making it a very healthy ingredient in food. Good sources include:
 
- eggs
- meat and poultry
- fish
- milk and other dairy products, like yogurt or cheese
- legumes like beans, peas, and nuts
- whole grainsThe problem with protein is that when consumed in the form of many meats and/or animal products, protein can be accompanied by saturated fat. Lean protein, or protein that is accompanied by less than 10grams of fat, is the best choice for weight and health conscious eaters. Choosing lean meats, like chicken, turkey, or lean beef (beef that has been trimmed of excess fats) provides plenty of protein without the added calories and fats.

Fiber
Fiber, though not scientifically considered an essential nutrient, plays many important roles in healthy living and nutritious foods. It lowers cholesterol, stabilizes blood sugar levels, slows the digestion of carbohydrates, regulates the digestive system/prevents constipation, and slows the absorption of sugar into the bloodstream. Fiber rich diets have been linked to lower instances of heart disease and obesity.

Fiber, like the different fats, is also listed on all food labels. Good sources include: whole grains, unrefined grains, grains, whole grain products like bread and pasta, brans, oatmeal, wheat germ, fruits, and vegetables.

Vitamins
These food elements work together to fill in the rest of the nutritive properties of food. Deficiencies often lead to illness and death, as is often in the case in third world countries where well rounded diets are not easily accessible. The list of these elements and the roles they play is long... B vitamins alone could take up an entire page, but here is a guideline to some of the most important:

Vitamin A: helps build and maintain healthy skin and promotes eye health; found in dark leafy greens like spinach, and yellow/orange fruits or veggies like carrots

Vitamin B-complex: performs many roles, including releasing food energy, building healthy skin, aiding the development of red blood cells, and assisting metabolism; found in dairy, meat, nuts, legumes, some fruit, and vegetables (individual vitamin sources vary)

Vitamin C: maintains healthy blood vessels and tissues, speeds healing, and boosts the immune system; found in citrus fruits, dark leafy greens, broccoli, cabbage, peppers, strawberries, and green tea

Vitamin D: maintains healthy bones and teeth and helps them harden, aids in calcium absorption; found in dairy, eggs, some fish, and sunlight

Vitamin E: fights the destruction of healthy cells and vitamins like A and C by free radicals; found in dark, leafy greens, vegetable oils, whole grains, wheat germ

Vitamin K: helps blood to clot; found in dark, leafy greens, milk, egg yolks