BEFORE you binge on your favorite hamburger, chicken nuggets or those colorful donuts, you need to know that these foods are part of nutritionists called “bad diet”.
A new study found that poor eating habits are more likely to result in death than smoking.
The study involves 15 dietary factors around the world to assess their role in deaths in each country. High salt consumption was one of the key factors in almost every country, besides not eating sufficient whole grains and fruit were nearly universally found among the top factors contributing to deaths in each country.
According to researchers, bad diet consists of low consumption of whole grains, nuts and seeds, fruits and vegetables, Omega-3, fiber, legumes (beans, such as chickpeas, kidney beans, pintos, etc.), calcium, milk, polyunsaturated fats, and high consumption of sodium, processed meat, trans fat (French fries and fried foods), sweetened beverages, and red meat.
Though eating meat every day could be part of “normal” diet to anyone, high consumption of red meat could contribute to deaths from cancer or heart disease.
How to improve your diet? The fast and simple answer is to reverse all the bad diet you’ve been doing for several years.
* Eat more whole grains. There are many excellent whole grains you can add to your diet, including: brown rice, 100 percent whole grain bread, or oatmeal for breakfast.
* Eat more nuts and seeds. If you have uric acid problem, you may skip this part or you can eat but only to minimum amount. It’s easy to snack on raw, unsalted cashews, almonds, pistachios or other delicious nuts or to drink almond milk or spread almond or cashew butter on your whole grain toast.
* Cut sodium consumption. We all know this but many are still into high sodium diet. Stop shaking so much salt on your food, eating high-sodium fast foods or packaged foods. Add herbs to flavor your meals and eat more home-cooked options.
* Eat more fruits. Summer season calls for eating more (juicy) fruits. Make fruit your dessert of choice—whether it is a bowl of blueberries, peaches, apples, pears, grapes or fruit makes a great snack as well.
* Always add vegetable to your meal. By making vegetables the star of your meals and not just the side dishes, you’ll likely reduce your red meat and processed meat consumption while also reaping the benefits of more vegetables. What makes you dislike veggies? Maybe because you’re eating vegetables in the same old boring ways. Roasting vegetables helps to bring out their naturally-delicious flavors. It’s worth the effort to do a little experimentation in your kitchen.
* Eat more omega-3-rich foods. Wild salmon, raw walnuts (unsalted, of course), and chia seeds are all great sources of anti-inflammatory Omega-3s. Simply add more salmon to your dinners, snack on walnuts or add them to a salad or trail mix, and add more chia seeds to your smoothies and breakfast cereals.