A balanced diet

Freshman (College 1st year) ・English ・APA ・5 Sources

A well-balanced diet and healthy eating habits are important for maintaining good health and helping people feel their best. Consuming a wide range of acceptable portions and the appropriate quantities of food and beverages will help you reach and maintain a healthy body weight (Byrne, 2017). The aim of the paper is to compare the Mediterranean and North American diets. It can be used to help someone figure out what kind of food they're eating right now and then make an educated decision about which diet to follow.

The Mediterranean Diet

The Mediterranean diet qualifies as a healthy choice because of its diversity and consumption of vegetable products that are original as well as their content in vitamin and the inclusion of olive oil and cereals. Olive oil constitutes the most beneficial side of the Mediterranean diet because of its richness in oleic acid as well as other components. It is advantageous for health and in preventing the formation of the disease of heart coronary. It also controls cholesterol and prevents some forms of cancer. It is also an excellent anti-oxidant (Hazime, 2014). Eating healthy is crucial in preserving proper health and preventing illness. Consuming some form of frequent physical exercise is important in complementing this healthy diet.

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The North American Diet

The North American diet is known for its imbalance in calories, great consumption of food with reduced nutrient and low consumption of foods that are dense with nutrients. The diet is also characterized by foods that are dense in nutrients whose consumption occurs in minimal optimal amounts. Foods that are dense in nutrients have an excess number of minerals and vitamins with a considerably low level of calories. By consuming foods that are dense in nutrients people to miss out on the major nutrients like fiber. Hence the substance is eliminated via the digestive system as a whole, working with a scrub brush offering a host of advantages (Anand et al., 2015). The typical North American diet comprises of food such as poultry, meat, fats, sugar-coated bread and refined grains

Comparing the North American diet and the Mediterranean diet

The North American diet is driven by convenience while health drives the Mediterranean type. Convenient foods and Fast-food restaurants remain an unhealthy and significant fraction of the American diet. On the other hand, the Mediterranean diet combines the elements of eating healthy and a smear of olive oil that is full of flavor and other ingredients representing the conventional style of cooking around the Mediterranean Sea. 

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Which is the Healthiest Diet?

Based on previous learning, the Mediterranean diet qualifies as a healthy choice because it provides a tasty way of eating drinking and living. Also is a sustainable and realistic way to avoid diseases and manage weight. The North American diet is the unhealthiest because it comprises mostly of food which is hard to digest. The more time the body takes to digest the food the more the likelihood of developing difficulties in releasing toxic waste products. (Permalloo, 2015).

Data and Statistics

According to current statistics, almost 90% of people in America consume excess sodium than what is recommended. Solid fats and empty calories form the American diet contribute to about 40% calories ingested. Most of these calories are generated from whole milk, pizza, grain desserts, dairy desserts, fruit drinks, and soda. It is reported that food-borne agents impact 1 in every six people and result in an average of 3,000 deaths,128,000 hospitalization, and 48 million illnesses. Recent reports also indicate that come 2030, half of the entire population of Adults in America will become obese due to their unhealthy diet. In 2013 the PREMID study showed that the adoption of the Mediterranean diet led to a considerable decline in cardiovascular disease among individuals who adopted the diet. The risk of a combination of heart disease, stroke, and heart attack fell by 30% within the Med-Olive category and 28% within the Med-Nuts group, 30% reduced the risks of a number of diseases like combined heart attack, stroke and death from cardiovascular illness in the Med-Olive Oil group, and 28% in the Med + Nuts group (Dernini and Berry, 2015).

Personal Discussion

Having done research and compiled this work, I feel much enlightened by my findings. I have mostly been following the North American diet due to my busy schedule. However, following the discovery of what entails the healthiest food, I plan to adopt a more healthy diet and lifestyle to remain healthy. Majority of individuals lack knowledge regarding their physiology and anatomy as well as their nutrition and health. Doing extensive research and learning a lot about the issues discussed helps one to get a deeper understanding and find solutions to the problems. Sometimes the media may give false information because the underlying aim could be an advertisement. It is recommended to confirm the validity of the information obtained from the media and find the right information from health and nutrition experts.

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Anand, S. S., Hawkes, C., de Souza, R. J., Mente, A., Dehghan, M., Nugent, R., … & Popkin, B.M. (2015). Food consumption and its impact on cardiovascular disease: Importance of solutions focused on the globalized food system. Journal of the American College of Cardiology, 66(14), 1590-1614.

Byrne, P. (2017). JPI Healthy diet for healthy life. Impact, 2017(2), 84-85. http://dx.doi.org/10.21820/23987073.2017.2.84

Dernini, S., & Berry, E. (2015). Mediterranean diet: From a healthy diet to a sustainable dietary pattern. Frontiers in Nutrition, 2. http://dx.doi.org/10.3389/fnut.2015.00015

Hazime, D. (2014). The Mediterranean diet cookbook. New York, NY: DK Publishing.

Permalloo, S. (2015). The sunshine diet. London: Ebury Press.

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