Healthy eating means choosing foods that provide your body with the nutrients it needs. It also means limiting foods that are high in sugar, salt and unhealthy fats.
The monetary costs of healthy diets can be high for time-poor consumers, especially when unhealthy fast foods are nearby and inexpensive. Consumer psychology and the food environment can also increase the cost of healthy diets.
Reduces Risk of Chronic Diseases
Eating a healthy diet can lower your risk for heart disease, cancer, diabetes and other chronic diseases. It can also help prevent or control the symptoms of these conditions, such as high blood pressure and high cholesterol.
A shift towards healthy dietary patterns has the potential to curtail the current unsustainable levels of obesity, cardiovascular disease and diabetes mellitus in the world. These health problems are largely caused by eating too many energy-dense and nutrient-poor foods and beverages, browse around here.
A healthy eating pattern is low in salt, saturated fat and trans fat and contains adequate amounts of fibre, fruits, vegetables, whole grains and lean protein. This also means limiting the intake of sugary drinks and desserts. It is important to make these changes gradually, to help you stick with them.
Maintains a Healthy Weight
Healthy eating patterns help you manage your weight and lower your risk for chronic (long-term) diseases. It includes choosing a mix of nutritious foods and beverages, and getting the right number of calories.
Limiting sodium and added sugars is also important. Sodium is found in table salt and processed foods such as packaged soups, breads and frozen entrees. Added sugars are syrups and sweeteners such as those found in cookies, cakes and ice cream. Look for words such as corn sweetener, dextrose, fructose and high-fructose corn syrup on food labels.
Changing your diet can be challenging, but it doesn’t have to feel restrictive. You can eat healthily and still enjoy food. The key is to make small changes over time. A healthy diet includes fruits, vegetables, whole grains, low-fat and fat-free dairy, lean meats, fish, eggs, beans and nuts.
Reduces Risk of Heart Disease
A heart-healthy diet limits saturated fats and trans fat, especially those in meat, fried foods and processed snacks like potato chips. It also limits added sugar, salt and sodium. It includes a variety of fruits, vegetables, whole grains, low-fat or fat-free dairy and seafood.
It is important to read food labels to make sure you are reducing your risk of heart disease by limiting the amount of salt, sodium and saturated fats that you consume. A good way to get started is to use the % Daily Value on the food label as your guide.
Reduces Risk of Cancer
Many cancer risk factors are out of our control but a healthy diet can help lower cancer risk. This includes eating enough vegetables and fruit, choosing low glycemic foods, limiting alcohol and reducing red meat consumption. Aim for at least 5 serves of vegetables and 2 serves of fruit each day for adults, whether they are fresh, frozen or canned. Fruits and vegetables also contain plant chemicals called phytochemicals which can work as antioxidants to help protect against some cancers.
Other dietary protective factors include eating fish (especially those high in omega-3 fats), consuming more fibre and whole grains, avoiding trans fats, and avoiding processed meats. A healthy diet also helps to maintain a healthy weight, which can reduce cancer risk. (Remember, though, that smoking and excess body weight are also cancer risk factors.
Reduces Risk of Diabetes
If you are at risk for diabetes, eating a healthy diet can help lower your blood glucose levels. Some of the best foods to eat include leafy vegetables, beans, fruit, whole grains, nuts, seeds and avocados. Try to avoid high-fat dairy products and fried foods.
Choose beverages that don’t add extra calories, such as water and unsweetened tea or coffee. Limit sugary drinks, like soda, energy drinks and sports drinks.
Conclusion:
Make a commitment to healthful eating and stick with it. Changing old habits takes time, but over time you will see the benefits of your efforts. It’s also important to have a reason for making the change — what is your motivation? It could be preventing disease, losing weight, feeling better or improving your mood.