There has been a lot of conversation lately about the word “healthy,” and I must admit it made me take a minute and ask myself, “So what do people think is healthy?” In working with clients over the years, I’ve learned the interpretation of healthy can mean a myriad of things. These differences in opinion on “healthy” can be a challenge to staying on point in the well-being lifestyle, so I hope today’s post will help clear things up.
I found several definitions, but the one most suitable is the definition from the Collins Concise English Dictionary — ”Healthy is the state of being bodily and mentally vigorous and free from disease.” The definition penned by the World Health Organization (WHO) is “Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.” Next, when going to the Food and Drug Administration (FDA) for guidance, you may really be in a pickle. They currently allow the use of the term “healthy” on product packaging only when products meet specific nutritional guidelines, which now focus on limited levels of fat, cholesterol, and sodium. Even with today’s more conscientious culture of natural health and improved nutrition, several very important food items are left out of the current FDA guide.
Almonds, avocados, and salmon miss the mark, according to the FDA. Here is an overview of what these foods bring to the health table:
Almonds are a powerhouse of nutrients. Of all the tree nuts, ounce for ounce, almonds are the most nutrient-dense. They contain protein, fiber, calcium, vitamin E, riboflavin, and niacin.
A one-ounce serving has 13 grams of “good” unsaturated fats and only 1 gram of saturated fat. They are cholesterol- and gluten-free. Almonds are also rich in magnesium, which aids in heart health and lowering blood pressure. Additionally, several research studies have shown that these nuts can be effective in reducing bad cholesterol and preserving healthy cholesterol.
Avocados (which are fruits) contain almost 20 vitamins and minerals in each serving. Nutrient content of this produce item includes potassium, which can aid in controlling blood pressure, and folate, which is a key in cell repair and helpful during pregnancy. Avocados are high in fat and calories, so it is important to adhere to the recommended serving size (1/5 or 1 ounce of a medium avocado). Two to three thin slices or 2 tablespoons of mashed avocado will give the correct amount. Avocados are also high in antioxidants, which contribute to cell health.
Salmon is a higher-fat fish, and it’s the fat that contains Omega-3 fatty acids, making this seafood a good choice. The benefits of omega-3 fatty acids, or good fats, include a lower risk of arthritis, cancer, and heart disease. These fats have positive effects on memory, performance, and behavior. Research has also shown promising results from omega-3 fatty acids in studies of depression and attention-deficit/hyperactivity disorder (ADHD). The American Heart Association recommends eating 3.5-ounce portions of fish, such as salmon, at least twice a week.
These foods may not have a seat at today’s FDA table of healthy foods. However, after taking a look at their nutrient makeup and the perspective on health and wellness in the 21st century, it looks like the regulatory agency may be persuaded to revisit the topic of what’s healthy. As for me, I’ll leave each of those delicious foods on my list of good and healthy things to eat.
Takeaway: To ensure you are making wise and varied meal choices, it is crucial to learn all the facts about the nutritional content of the food items you bring to your table.