By Eileen Renders

Much of the information contained in this article has been provided to us on the website https://www.health.harvard.edu/topics/nutrition#nutrition0.

Because the information on this topic is extensive, I am cutting to the bone with what we all need to know about good nutrition, and why it is so important to our health and longevity.

Good Nutrition helps to maintain the energy levels required to protect us against many age-related illnesses and diseases. These diseases include cancer and diabetes. Many individuals are interested in knowing how to maintain healthy eating habits that are compatible with their lifestyle and affordable.

The foundation for sound nutrition is about eating a regular balanced diet. It fuels the body, and the foods we eat should contain those nutrients that supply the body with the fuel and balance required to maintain our brain, muscles, bones, nerves, skin, blood, circulation, and immune system.

There are two major classes of nutrients, and they are available in foods we eat; macronutrients and micronutrients. Macronutrients are carbohydrates, protein, and fat. They supply energy (in the form of calories), and serve as the building blocks for muscles and tissues.

What foods are healthy?

There are several avenues to eating healthy. The Mediterranean DASH diet is an Intervention for Neurodegenerative Delay diet. Also, Plant-based diets have been shown to have various health benefits and are linked with lower risk of heart disease, cancer, and other chronic illnesses.

There are many options available with plant-based diets, there are also many healthy recipes for one to choose from. “Superfoods” pack the biggest nutritional punch.

The Superfoods include; Berries, rich in fiber, naturally sweet, and high in antioxidants. Fatty Fish is a good source of protein and high in omega-3 fatty foods helping to prevent heart disease. Leafy Greens; Dark leafy greens are a good source of Vitamin A, Vitamins C, and Calcium, as well as several phytochemicals (chemicals from plants) that fight inflammation and protect cells from damage.

Nuts; Hazelnuts, walnuts, almonds, and pecans are a great source of protein, containing monounsaturated fats, and reduce the risk of heart disease.

Whole Grains; Good source of soluble and insoluble fiber, and contain a good source of vitamin B. They also reduce the risk of heart disease.

Olive Oil; Good source of Vitamin-E, polyphenols, and monounsaturated fats

Yogurt; A good source of Calcium and protein, and contains live cultures called probiotics. These are good bacteria, and have been shown to lower cholesterol and fight off bad bacteria.

Cruciferous Vegetables, including Broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are excellent sources of fiber, vitamins, and phytochemicals, which may help prevent some types of cancer.

Next week – More on Supplements, who should take them, and some cautions on food and supplements

Eileen Renders is a retired nutrition counselor, health research writer, author, and publisher with more than a dozen published titles on www.Amazon.com She founded the First Wellness Center in Atlantic County in 1995 and was a provider for Cigna and United Healthcare.