There are many foods that are linked to specific types of diseases. There are also various foods that cause various symptoms to flare up in different people. This is the prime reason for one with food sensitivities to maintain a food symptom diary.
The Food Groups
There are major food groups we learned way back in school. The first group is composed of legumes and vegetables. These contain a huge source of vitamins and minerals that make the body strong and keep the immune system solid. Not all people love vegetables, but if you know how to incorporate it into your diet, it will be a breeze. Eating raw vegetables can be used as a snack or as a fresh salad for lunch and dinner.
These can be mixed into sandwiches which children are fond of. If preferred cooked, having it stir-fried or cooked into patties can make up a very healthy meal. Some love to have vegetable curry or soup which can be very filling after a tough day at work. The best part about this food group is that you can take as many as you wish.
Fruits make up the second major food group. A lot of athletes love this because it can easily be taken as a quick yet healthy snack. Aside from it being a stand-alone food, fruits can be a part of your meal. Berries, bananas, and apples can be delicious with cereals and other breakfast meals. Fruits mixed with yogurt can also be made into a very healthy snack rich in calcium.
According to experts, eating fresh whole fruit is better than fruit juice or dried fruit. This is because processed fruits have more sugar and less fiber. Dried fruits can easily stick to your teeth and cause dental problems in the future.
Proteins are the next food group which helps build muscles and give you that source of power. Lean meats, as well as poultry, eggs, fish, nuts, beans, seeds and tofu, are rich sources of protein. Lean meat, eggs and fish can be added to your sandwich.
This can be a good hearty snack or just eat some nuts for snacks. Legumes mixed to stews and soups are great for lunch or dinner. There are some health buffs who want to maximize their protein intake and drink delicious protein-enriched shakes or smoothies.
Eating Grains and Fibers
Grains and high-fiber cereals make up another important food group. This may include rice, bread, pasta and noodles. This food group is high in fiber and carbohydrates and a good source of energy. Pasta and noodles can be mixed with vegetables and protein for a balanced meal.
The last food group is composed of mostly reduced fat such as milk, cheese, yogurt and alternatives. These are maybe sprinkled on top of vegetables or salads, or use as a sandwich filling. According to experts, it is best to take in unsaturated fats in your diet as these fats help lower the risk of heart problems. Again, it helps to keep a food symptom diary to keep you on track.
Cholesterol is lowered once these are incorporated in the diet. Examples of unsaturated fats are avocados, cashews, almonds, oily fish, safflower, Brazil nuts and soybean oil. Replacing saturated fats (cream or butter) in your meals with healthy fats help lower the chance of acquiring different diseases.
Eat variety yet healthy
Nobody wants to eat the same type of food so having a meal with all the different food groups would be perfect. Aside from meals being healthy, eating in variety would also make food interesting and appetizing. It is important to note that there are some types of food, which do not fit the five food groups, may also be taken.
These are not outright healthy as these may be too high on sugar, saturated fat, alcohol or salt. Examples of occasional foods are pastries, processed meats, ice cream, potato chips, sweetened condensed milk, butter, energy drinks and commercially fried foods. This type of food usually leads to certain diseases that’s why if possible, try to avoid them.
Food and disease: the connection
At present, the world is currently experiencing significant health problems. An example would be the United States ranking ninth in life expectancy among developed nations in the world. A huge chunk of healthcare expenditures are reserved for chronic disease treatment. Workplaces have reduced productivity due to people having chronic health problems.
Medical experts believe that diseases are very much linked to a person’s diet. In the past, most diseases (type II Diabetes Mellitus, stroke and cancer) were believed to have been caused by gene mutations. Today, these mutations are part of a network of biological dysfunction and the food we eat is a significant component in that dysfunction. That is why having a balance of nutrients is important to avoid such diseases from forming.
The food we eat “tells” our bodies how to function properly. That’s why getting too much of a certain nutrient may cause problems such as the risk of developing diabetes, arthritis and cardiovascular disease. Keeping a food symptom diary will help you learn more about how your body functions.
Cardiovascular disease is one of the major causes of death in the world. And it is the person’s diet and lifestyle which plays a big role. If you already are experiencing some symptoms though, it is best to be knowledgeable about a disease. As experts say, genes do not determine solely disease on their own. These genes only function by being activated and nutrition has a critical role on this.
With the proper nutrition, it can also control the adverse effects of noxious chemicals. This can also prevent disease during the early stages and halt or reverse disease during the later stages.
For good bone health, it is best to focus on calcium and vitamin D rich food such as dairy, dark green vegetables and salmon. Women should consume food high in vitamin K to avoid hip fractures such as spinach and broccoli.
To have a healthy brain, eating food rich in choline such as soybeans, peanuts and eggs is encouraged. Other foods include potatoes, cauliflower, banana, oranges, lentils, barley and whole wheat bread. Since the brain has a fatty environment, eating food high in omega 3 fatty acids is also good. This includes walnuts, pumpkin seeds, halibut, mackerel, tuna and herring. If you are allergic to anything, this too can be recorded in your medical health diary.
Loading up on zinc-rich food also helps boost the cognitive aspect of the brain. Eating liver, red meat, egg yolks, seafood and soybeans help the brain function well. Since our brains are highly susceptible to damage from free radicals, it is best to increase intake in strawberries, red pepper, walnuts, shrimp, salmon, brown rice and spinach.
Foods for a healthy heart include nuts, seeds, soy, dark chocolate and whole grains. Beneficial fats from fish or olive oil is helpful in reducing the inflammation often associated with the risk for cardiovascular disease. A variety of fruits and vegetables also help lower the homocysteine levels associated with heart diseases.
Keeping a Food Symptom Diary
Eating is a happy activity and being healthy is a more important goal in your life. Everything is even made easier with an app such as CareClinic if you need an accurate online food diary. This may be installed on your iOS or Android smartphones. This health tracker helps record your daily nutrition, symptoms, moods, levels of stress and medications. You can have an accurate daily food log which can then be analyzed at the end of the week or month.
The app performs a smart analysis in which it checks the connection between symptoms and triggers in your diet. Personalized insights are then provided so that you will be able to live a healthy life. CareClinic is a product of the hard work and research by medical doctors making it a very reliable food diary app for allergies and other health conditions. Data placed into the app is secured and stored in an encrypted format.
A great feature of CareClinic is its simple and discrete design, which makes it easy to use for almost everybody. It is an excellent app that tracks your own diet and symptoms. When you are having an upset tummy, it is easy to trace what you ate.
If you are scheduled to visit your doctor soon, printing the food and symptom diary can be done. This document then serves as a basis for any treatment plan the doctor will create. From there, you will know your triggers and avoid such food in the future.
If you are prescribed certain medications, you can log these in the app with the correct dosage and schedule to take each medicine. The app sends medication notifications so that there will be no missed doses. CareClinic is vital in tracking your health. Start feeling extra good today and download this free app now by clicking here.