The Importance of a Healthy Diet
Having a healthy diet is important to help reduce the risk of serious health problems like heart disease, high blood pressure and diabetes. A healthy diet emphasizes fruits, vegetables and whole grains. It also includes low-fat or non-fat dairy and protein foods, such as seafood, lean meats, beans, peas, lentils, eggs and nuts. It’s also low in added sugars, sodium (salt) and saturated fats and contains few trans fats.Vegetables and fruit are rich in vitamins, minerals and phytochemicals, which have antioxidant and anti-inflammatory properties. They provide a variety of nutrients, including vitamins A, C, E and K, as well as fiber. Try to fill half your plate with vegetables and one-quarter with fruit.Healthy dietary choices can lower your risk of obesity and chronic diseases, such as heart disease, high blood pressure, stroke and type 2 diabetes. To make healthier choices, read the nutrition labels on food packages to choose options that are lower in added sugars, sodium and saturated fats.Eating a balanced diet of whole foods will give you the energy you need to be active and feel your best. Try to eat a variety of healthy foods throughout the day, especially those that are low in added sugars and sodium (salt). This includes fruits, vegetables, whole grains, low-fat or non-fat dairy, seafood, lean meats, beans, lentils, nuts and seeds. It’s also important to drink plenty of water and limit sweetened beverages, alcohol and salty foods.You can find a wide selection of healthy recipes online and in books. But sometimes a busy schedule gets in the way of healthy meal planning and preparation. If you’re short on time, use frozen vegetables and precooked brown rice or quinoa, for example, to build satisfying meals. Make sure to stock your pantry with these and other healthy staples:A healthy diet is one that focuses on whole, minimally processed foods as much as possible. Processed foods are often high in sodium, added sugars and unhealthy fats, and low in vitamins, minerals and fiber. A diet that’s too heavy in processed foods can contribute to weight gain and an increased risk of heart disease, stroke, high cholesterol and type 2 diabetes.Try to eat less processed foods by cooking from scratch and reading the nutrition facts on food packages. Use herbs and spices instead of salt to add flavor to foods. Replace full-fat butter with canola, olive, safflower or peanut oil when cooking. Choose grilled, skinless chicken and fish over fried options, and skip the extras, such as fries or onion rings. Use a smaller serving size when eating out. And be sure to take home leftovers for later. This helps you avoid overeating at restaurants and calorie-laden fast food.