Prevention
Why is prevention important?
The word prevention means: keep from happening. Prevention is one of the most important aspects of health. Day after day, the way we eat determines our health. Sure, genetic plays a role in the manifestation of diseases. But in our daily affairs we go by doing what we need to do without giving much thought to keeping our body healthy.
Only a small percentage of people cook their own meals. We rely on others for nourishing our body. Many quick meals lack vegetables as in the case of most sandwiches, pizza, and hamburgers. Having a few leaves of lettuce and slice of tomato in sandwiches, or toppings does not meet our needs for antioxidants. Or, you may something healthy like beans, and salads, but they are loaded with undesirable fat.
The question is: how are you going to keep diseases away from you? The first line of prevention is to eat sensibly. What does this mean? It means to eat all the nutrients your body needs, so it can keep functioning well. Nobody teaches us nutrition. How do we know then how to eat right? When your nutrition is out of balance your body gives you some of the signs: overweight, high triglycerides, high cholesterol, constipation, anemia, lack of energy, cravings for sweets, etc. Once you start showing symptoms of disease the anxiety spreads. At that point there is only one thing to do: see a doctor. You did not prevent it.
What you must do to prevent diseases:
- Have a consultation with a registered dietitian to learn how to meet your nutritional needs.
- Learn your basic needs: calories, fats, carbohydrates, fiber, iron, vitamins, etc.
- Keep a meal plan that has a balance of nutrients you need.
- Learn some basic cooking to help you control intake of nutrients
- In meal planning: start with vegetables first
- Eat sufficient fiber
- Include all colors of vegetables
- Eat citrus fruits everyday
- Eat sufficient calories to maintain a healthy weight
- Know the total grams of fat you need
- Eat monounsaturated fats
- Avoid eating between meals
- Eat fruits for snacks
- Avoid eating red meats
- Eat with a schedule
- Eat at least 3 meals a day
- Do not skip meals
- Learn adequate temperatures and guidelines to store food
- Eat sweets, desserts, sweetened beverages occasionally
- Avoid alcoholic drinks
- Eat organic foods
- Take a supplement only if a deficiency exists
- Take an herbal supplement only if advised by your physician