Eshealthtips.com – A healthy diet provides the nutrients your body needs to function well. It also helps prevent and treat diseases.
Balanced Intake in a Healthy Diet
A healthy diet is based on a balanced intake of high-quality proteins, carbohydrates, heart-healthy fats, vitamins, minerals and water. It should be low in processed foods, saturated fats and added sugars. A healthy diet is important for a number of reasons. It can help you feel more energetic and may lower your risk for chronic diseases like diabetes, high blood pressure, heart disease and some cancers.
The key is to make smart choices from all five food groups – fruit, vegetables, grains, proteins and dairy – as well as to choose low-kilojoule options whenever possible. Avoid fast foods, processed ‘junk’ foods and meals prepared by takeaway services like cafes and restaurants as these tend to be high in saturated fat, added salt, sugars and kilojoules.
Eat a variety of colourful vegetables and fruits at every meal, including dark green, red and orange varieties. Add whole grains such as brown rice, pasta and wholemeal bread. For snacks, opt for dried fruit, wholesome cereal bars or low-fat fruit yogurts. Your immune system is your body’s first line of defense against bacteria, viruses and other antigens that cause infection. A healthy diet that includes a wide range of foods from each food group can help to boost your immune system.
Adding Fruits to Increase Your Vitamin C Intake
Eating a diet that is rich in fruits, vegetables, whole grains, nuts and legumes provides your immune system with the nutrients it needs to stay strong. It’s also important to get plenty of hydration to promote effective immunity. Vitamin C-rich citrus fruits like oranges, grapefruits, tangerines and lemons have long been known to help stimulate your white blood cells, which fight off infections. You can add fresh, frozen or canned fruits to your diet to increase your intake of vitamin C.
Other immune-boosting foods include spices like garlic, ginger and turmeric that can be sprinkled on salads or added to savory dishes. Berries, such as strawberries and blueberries, are high in vitamins C and antioxidants that protect healthy cells from harmful molecules. Keeping your body healthy is one of the best ways to prevent diseases. It protects you against a wide variety of chronic noncommunicable illnesses, including heart disease, diabetes and cancer.
Getting your diet right is important for your overall health and well-being. It should be high in fruits, vegetables and whole grains, as well as low in fats, sugars and salt. Research studies have shown that diet plays an important role in preventing major chronic diseases such as heart disease, stroke and diabetes. Eating a healthy diet boosts your “good” cholesterol levels and reduces unhealthy triglycerides, which directly impacts your risk of these diseases.
A Healthy Diet Is Good for Mental Health and Well-Being
In addition, a healthy diet is good for your mental health and well-being. It helps you sleep better and maintain a positive mood, which can help you avoid depression and anxiety. A healthy diet has been shown to lower the risk of many different types of cancer. This is a huge reason to make sure you’re getting the right amounts of nutrients and making good choices about the foods you eat.
The American Cancer Society recommends that you fill up on fruits, vegetables, whole grains and legumes. You should also avoid processed meats and other high-fat, calorie-dense foods. Fiber, a nutrient found in fruits, vegetables and whole grains, can reduce your risk of some cancers. It helps keep your digestive system clean and allows nutrients to move through it freely, avoiding damage.
You should also limit your intake of added sugars, which can increase your risk for diabetes and other health problems. Adding more unsaturated fats like fish, olive oil and nuts will also help.