Too many food choices are offered daily. You may eat too much of some, and not enough of others. According to an article published in Harvard Health Publishing, there are 10 food of which intaking the right amount of them can effectively prevent you from deaths caused by cardiometabolic disease (CMD) like type 2 diabetes, heart disease, or stroke.
The 10 foods are divided into two groups. The first group includes foods that may lead to CMD deaths if people don’t eat enough of them; by contrast, the second group includes foods that shouldn’t be eaten too much.
Group 1: foods you may not have enough
Nuts and seeds
Seafood-based omega-3 fats
Polyunsaturated fats in place of saturated fat or carbohydrates
Group 2: foods you may have too much
Sugar sweetened beverages
Unprocessed red meat
Goals you should hit of the foods
For group 1, try to eat more than the goal:
Nuts and seeds: 1 ounce (1/4) cup per day.
Seafood: 12 ounces per week.
Vegetables: 5 servings per day. 1 serving equals to 1 cup raw or 1/2 cup cooked vegetables.
Fruits: 4 servings per day. 1 serving equals to 1 medium fresh fruit.
Whole grains: 4 servings per day. 1 serving equals to 1 slice whole grain bread or 1/2 cup cooked whole grains.
Polyunsaturated fats in place of saturated fat or carbohydrates: replace at least 11% of calories from saturated fat or carbohydrates with calories from polyunsaturated fats. This means you should involve two tablespoons of a health oil if you consume 1,800 calories per day.
For group 2, try to eat less than the goal:
Sodium: less than 2 grams per day. Limit intake of processed, packaged, fast foods, soy sauce, bottled salad dressings, and barbecue sauce.
Processed meats: 0 servings per day. Try to avoid bologna, ham, salami, or hot dogs. Try chicken and tuna in your sandwiches.
Sugar sweetened beverages: 0 servings per day. Try water with slices of oranges, lemon, lime, or berries in stead of sports drinks, sugar-sweetened coffees and teas, or soda.
Red meat: less than 4 ounces per week. Don’t use red meat as the main dish. Go meatless one night per week.