Question

write a script for a podcast that needs to be at least five minutes long and you need to talk about healthy food and unhealthy food.

in your script, you must answer these two main questions :

What are superfoods and what exactly are they used for? Do we need to go to the gym? to stay healthy...

what is healthy and unhealthy food (junk food)

you have to include the advantages and the disadvantages of healthy and unhealthy food.

If we eat badly what disease can we have

I just need the script i will create the podcast by myself.

Answer 1

Introduction:

Food, is a substance consisting essentially of protein, carbohydrate, fat, and other nutrients used in the body of an organism to sustain growth and vital processes and to furnish energy. The absorption and utilization of food by the body is fundamental to nutrition and is facilitated by digestion.

Healthy diet & food:

Eating a healthy diet is all about feeling great, having more energy, improving your health, and boosting your mood. Good nutrition, physical activity, and healthy body weight are essential parts of a person’s overall health and well-being.

A healthy diet helps to protect against malnutrition in all its forms, as well as non communicable diseases such as diabetes, heart diseases, stroke and cancer.

A healthy, balanced diet will usually include the following nutrients:

• vitamins, minerals, and antioxidants
• carbohydrates, including starches and fiber
• protein
• healthy fats

A balanced diet includes some specific healthy food groups under it:

• Vegetables such as leafy greens, starchy vegetables, legumes like beans and peas, red and orange vegetables, and others like eggplant
• Fruits that include whole fruits, fresh or frozen fruits but not canned ones dipped in syrup
• Grains such as whole grains and refined grains. For example, quinoa, oats, brown rice, barley, and buckwheat
• Protein such as lean beef and pork, chicken, fish, beans, peas, and legumes
• Dairy products such as low-fat milk, yogurt, cottage cheese, and soy milk.

Unhealthy diet:

Diet high in sugars, saturated and trans-fats, low fibre food and high sugar drinks are considered as unhealthy diet which leads to many diseases.

Impact of unhealthy diet on health:

Poor nutrition can impair our daily health and wellbeing and reduce our ability to lead an active life. In short term, poor nutrition can contribute to the risk of developing illness such as,

* Obesity

*Tooth decay

* High blood pressure

* High cholesterol

* Heart disease

* Stoke

* Type 2 diabetes

* Osteoporosis

*Some cancer

* Depression

* Eating disorders

Junk foods:

Ideally, junk foods are defined as processed foods with negligible nutrient value and are often high in salt, sugar and fat. But we often confuse fast foods with junk foods. Although slightly different, the essence of these numerous definitions boils down to:

• Fast food is a type of food you get from a restaurant designed to deliver the order in the quickest possible way.
• Junk food is food with extremely low nutritional value, sometimes called rich in ‘empty calories’.

Frequent consumption of junk food increases the intake of excess fat, simple carbohydrates, and processed sugar which may lead to a higher risk of obesity and cardiovascular diseases among other chronic health problems. The resulting obesity may begin clogging up the arteries and lay the basis of an impending heart attack. It has also been suggested that eating junk food affects the brain in the same way as consuming addictive drugs. An addiction to junk food may even result in rejection of healthier food options like fruits, vegetables, salads etc. leading to further lack of nourishment.

Foods commonly considered junk foods include salted snack foods, gum, candy, sweet desserts, fried fast food, and sugary carbonated beverages. Many foods such as hamburgers, pizza, and tacos can be considered either healthy or junk food depending on their ingredients and preparation methods.

Childhood nutrition has gained increasing attention in recent years, particularly in relation to the global obesity crisis. Dietary factors, such as consumption of fast food and sugar-sweetened drinks, and the type of dietary fat, rather than total fat consumption, are linked to several undesirable health outcomes.

Behavioural factors, such as a reduction of the total amount of physical activity (PA) and an increase in the proportion of time spent in sedentary behaviours (SB), have also been associated with junk food consumption and body mass index (BMI) increase. More specifically, TV viewing and other screen-based behaviours have been linked with an increased consumption of energy-dense and junk foods, of sugar-sweetened beverages, and negatively associated with fruit and vegetable intake.

Living areas, convenience and availability of foods, and the presence of external loci of control were predictors of a higher frequency of fast-food consumption, whereas health awareness predicted a lower frequency.

SUPERFOODS:

The term “superfood” is a fairly new term referring to foods that offer maximum nutritional benefits for minimal calories. They are packed with vitamins, minerals, and antioxidants.

The term is not commonly used by experts, dietitians and nutrition scientists, many of whom dispute that particular foods have the health benefits claimed by their advocates. Even without scientific evidence of exceptional nutrient content, many new, exotic, and foreign fruits or ancient grains are marketed under the term or superfruit or supergrain respectively – after being introduced or re-introduced to markets.

List of super foods and Uses:

Berries. High in fiber, berries are naturally sweet, and their rich colors mean they are high in antioxidants and disease-fighting nutrients.

How to include them: When berries are not in season, it is just as healthy to buy them frozen. Add to yogurt, cereals, and smoothies, or eat plain for a snack.

Fish. Fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.

How to include it: Buy fresh, frozen, or canned fish. Fish with the highest omega-3 content are salmon, tuna steaks, mackerel, herring, trout, anchovies, and sardines.

Leafy greens. Dark, leafy greens are a good source of vitamin A, vitamin C, and calcium, as well as several phytochemicals (chemicals made by plants that have a positive effect on your health). They also add fiber into the diet.

How to include them: Try varieties such as spinach, swiss chard, kale, collard greens, or mustard greens. Throw them into salads or sauté them in a little olive oil. You can also add greens to soups and stews.

Nuts. Hazelnuts, walnuts, almonds, pecans — nuts are a good source of plant protein. They also contain monounsaturated fats, which may be a factor in reducing the risk of heart disease.

How to include them: Add a handful to oatmeal or yogurt or have as a snack. But remember they are calorically dense, so limit to a small handful. Try the various types of nut butters such as peanut (technically a legume), almond, or cashew. Nuts are also a great accompaniment to cooked veggies or salads.

Olive oil. Olive oil is a good source of vitamin E, polyphenols, and monounsaturated fatty acids, all which help reduce the risk of heart disease.

How to include it: Use in place of butter or margarine in pasta or rice dishes. Drizzle over vegetables, use as a dressing, or when sautéing.

Whole grains. A good source of both soluble and insoluble fiber, whole grains also contain several B vitamins, minerals, and phytonutrients. They have been shown to lower cholesterol and protect against heart disease and diabetes.

How to include them: Try having a bowl of oatmeal for breakfast. Substitute bulgur, quinoa, wheat berries, or brown rice for your usual baked potato. When buying breads at the supermarket, look to see that the first ingredient is “100% whole wheat flour.”

Yogurt. A good source of calcium and protein, yogurt also contains live cultures called probiotics. These “good bacteria” can protect the body from other, more harmful bacteria.

How to include it: Try eating more yogurt, but watch out for fruited or flavored yogurts, which contain a lot of added sugar. Buy plain yogurt and add your own fruit. Look for yogurts that have “live active cultures” such as Lactobacillus, L. acidophilus, L. bulgaricus, and S. thermophilus. You can use yogurt in place of mayonnaise or sour cream in dips or sauces.

Cruciferous vegetables. These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips. They are an excellent source of fiber, vitamins, and phytochemicals including indoles, thiocyanates, and nitriles, which may prevent against some types of cancer.

How to include them: Steam or stir-fry, adding healthy oils and herbs and seasonings for flavor. Try adding a frozen cruciferous vegetable medley to soups, casseroles, and pasta dishes.

Legumes. This broad category includes kidney, black, red, and garbanzo beans, as well as soybeans and peas. Legumes are an excellent source of fiber, folate, and plant-based protein. Studies show they can help reduce the risk of heart disease.

How to include them: Add to salads, soups, and casseroles. Make a chili or a bean- based spread such as hummus.

Tomatoes. These are high in vitamin C and lycopene, which has been shown to reduce the risk of prostate cancer.

How to include them: Try tomatoes in a salad or as a tomato sauce over your pasta. You can also put them in stews, soups, or chili. Lycopene becomes more available for your body to use when tomatoes are prepared and heated in a healthy fat such as olive oil.

To stay healthy,

The gym isn't a place that most people enjoy spending hours in. And according to celebrity trainer and nutritionist Harley Pasternak, you don't have to in order to be fit.

* Walking is the most effective way to burn fat. Walking burns a higher percentage of calories from fat sources than more intense forms of cardio does, like running.

* You do not have to be a gym member to be healthy. Being healthy is about being consistent with you exercise, having a well balanced diet and doing the small things (taking the stairs, parking further away and walking, cooking at home, etc) that all add up to a overall healthy lifestyle.

Tips for healthy eating:

1. Maximize with nutrient-packed foods

Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, added sugars, and sodium (salt).

2. Energize with grains

Your body’s quickest energy source comes from foods such as bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice.

3. Power up with protein

Protein is essential for building and repairing muscle. Choose lean or low-fat cuts of beef or pork, and skinless chicken or turkey. Get your protein from seafood twice a week. Quality protein sources come from plant based foods, too.

4. Mix it up with plant protein foods

Variety is great! Choose beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), and unsalted nuts and seeds.

5. Vary your fruits and vegetables

Get the nutrients your body needs by eating a variety of colors, in various ways. Try blue, red, or black berries; red and yellow peppers; and dark greens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options.

6. Don’t forget dairy

Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build and maintain strong bones needed for everyday activities.

7. Balance your meals

Use MyPlate as a reminder to include all food groups each day.

8. Drink water

Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.

9. Know how much to eat

Calculate your MyPlate Plan to get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and other factors.

10.Make half your plate fruits and vegetables

Choose red, orange, and dark-green vegetables along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert. The more colorful you make your plate, the more likely you are to get the vitamins, minerals, and fiber your body needs to be healthy.

11. Make half the grains you eat whole grains

Switch from a refined-grain food to a whole-grain food. For example, choose whole-wheat bread instead of white bread. Read the ingredients list and choose products that list a whole-grain ingredients first. Look for things like: “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “rolled oats,” quinoa,” or “wild rice.”

12.Switch to fat-free or low-fat (1%) milk

Both have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.

13. Choose a variety of lean protein foods

Protein foods group includes not only meat, poultry, and seafood, but also dry beans or peas, eggs, nuts, and seeds. Select leaner cuts of ground beef (where the label says 90% lean or higher), turkey breast, or chicken breast.

14. Compare sodium in foods

Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” “reduced sodium,” or “no salt added.”

15. Drink water instead of sugary drinks

Drink water to cut back on unnecessary calories from sugary drinks. Soda, energy drinks, and sports drinks are a major source of added sugar and calories in American diets. To add flavor to your water, add a slice of lemon, lime, apple or fresh herbs like mint or basil.

16. Eat some sea foods

Seafood has protein, minerals, and omega-3 fatty acids (heart-healthy fat). Adults should try to eat at least eight ounces a week of a variety of seafood. Children can eat smaller amounts of seafood. Seafood includes fish such as salmon, tuna, and trout and shellfish such as crab, mussels, and oysters.

17. ​​Cut back on solid fats

Eat fewer foods that contain solid fats. The major sources for Americans are cakes, cookies, and other desserts (often made with butter, margarine, or shortening); pizza; processed and fatty meats (e.g., sausages, hot dogs, bacon, ribs); and ice cream.

EAT HEALTHY .....

STAY HEALTHY.....