Introduction Good health is often considered one of life's greatest assets. It is not merely the absence of diseases but a state of complete physical, mental, and social well-being. In today's fast-paced world, maintaining good health is paramount to leading a fulfilling and productive life. This comprehensive guide explores the various aspects and benefits of good health, providing valuable insights into its value and the steps you can take to achieve and maintain it. Physical Health Regular Exercise: Engaging in regular physical activity is essential for good health . Exercise strengthens muscles, improves cardiovascular health, enhances flexibility, and boosts overall energy levels. Aim for at least 150 minutes of restrained-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, along with muscle-strengthening activities on two or more days a week. Balanced Nutrition: A well-balanced diet provides you
Many dietary recommendations are based on considering energy and nutrient contents or nutrient relations in food. Only slowly is the focus on aspects such as food quality and processing. It is outstanding, amongst other things, that there are no uniform definitions for differently processed foods across the EU. A Brazilian working group developed a 4-stage system that considers the degree of processing and can serve as a basis for scientific studies and consumption recommendations derived from it.
Definitions and assessment options
We fundamentally differentiate between natural or unprocessed and processed or processed foods. So far, however, there is no uniform definition for this. While the term "unprocessed" is understood well and equally by many people, the term "natural" leads to far more differentiated interpretations. Can vegetable oils, bread, or flour still be assigned to natural foods? How about natural yogurt and quark?According to the following definition, the examples mentioned are given to processed foods.
Natural foods
Natural foods are largely unprocessed and untreated. They are also known as fresh foods.
Processed foods
Processed foods are industrially processed. The scope of the processing can be very different.
The definition plays a significant role in the recommendations for consumption derived from it. In addition to the request to consume more low-energy and nutrient-rich foods, it is also often recommended to increase the proportion of unprocessed and fresh products and to reduce the number of processed products. Many of our recommendations go in this direction. However, for a varied and practicable diet, this cannot be implemented equally well for all foods/groups and repeatedly leads to questions and discussions.
The inadequate definition and delimitation of foods with different processing degrees also create difficulties in science. On the one hand, few studies even deal with processed food's influence on people and their health. On the other hand, the few current studies are hardly comparable, as different definitions and characteristics were used for processed food.
Convenience products
Most of the existing studies examined the influence of convenience products on energy and nutrient intake. It is understood to mean technically processed or manufactured products [ Lexicon of Nutrition ] in which processing and preparation steps have already been taken over for the consumer. These are usually partially or ready-to-eat and only make up part of the processed food. Some of the studies are structured differently and do not come to any comparable results.
Use of additives
Other research has put additives as a criterion for processed foods. Use is regulated across the EU; related products are clearly labeled. The purest result: the intake of additives is significantly higher with frequent consumption of finished products than with predominantly fresh, unprocessed food. Not surprisingly, then.
Out-of-home consumption
In a few studies, out-of-home consumption was used as a benchmark for processed food consumption. Although this definition can probably be questioned the most, quite comparable results have emerged here. Accordingly, frequent out-of-home consumption goes hand in hand with:
·
a higher total energy input
·
a higher total intake of fat
·
a higher total intake of sodium and
· a lower intake of nutrient-rich foodsMany dietary recommendations are based on considering energy and nutrient contents or nutrient relations in food. Only slowly is the focus on aspects such as food quality and processing. It is outstanding, amongst other things, that there are no uniform definitions for differently processed foods across the EU. A Brazilian working group developed a 4-stage system that considers the degree of processing and can serve as a basis for scientific studies and consumption recommendations derived from it.
Definitions and assessment options
We fundamentally differentiate between natural or unprocessed and processed or processed foods. So far, however, there is no uniform definition for this. While the term "unprocessed" is understood well and equally by many people, the term "natural" leads to far more differentiated interpretations. Can vegetable oils, bread, or flour still be assigned to natural foods? How about natural yogurt and quark? According to the following definition, the examples mentioned are given to processed foods.
Natural foods
Natural foods are largely unprocessed and untreated. They are also known as fresh foods.
Processed foods
Processed foods are industrially processed. The scope of the processing can be very different.
The definition plays a significant role in the recommendations for consumption derived from it. In addition to the request to consume more low-energy and nutrient-rich foods, it is also often recommended to increase the proportion of unprocessed and fresh products and to reduce the number of processed products. Many of our recommendations go in this direction. However, for a varied and practicable diet, this cannot be implemented equally well for all foods/groups and repeatedly leads to questions and discussions.
The inadequate definition and delimitation of foods with different processing degrees also create difficulties in science. On the one hand, few studies even deal with processed food's influence on people and their health. On the other hand, the few current studies are hardly comparable, as different definitions and characteristics were used for processed food.
Convenience products
Most of the existing studies examined the influence of convenience products on energy and nutrient intake. It is understood to mean technically processed or manufactured products [ Lexicon of Nutrition ] in which processing and preparation steps have already been taken over for the consumer. These are usually partially or ready-to-eat and only makeup part of the processed food. Some of the studies are structured differently and do not come to any comparable results.
Use of additives
Other research has put additives as a criterion for processed foods. Use is regulated across the EU; related products are clearly labeled. The purest result: the intake of additives is significantly higher with frequent consumption of finished products than with predominantly fresh, unprocessed food. Not surprisingly, then.
Out-of-home consumption
In a few studies, out-of-home consumption was used as a benchmark for processed food consumption. Although this definition can probably be questioned the most, quite comparable results have emerged here. Accordingly, frequent out-of-home consumption goes hand in hand with:
·
a higher total energy input
·
a higher total intake of fat
·
a higher total intake of sodium and
·
a lower intake of nutrient-rich foods