Benefits of a Healthy Diet
We eat for survival, energy, nutrition, pleasure, social, emotional…at times it’s one of these and at times it’s all of these reasons. Most of us are beyond survival eating, especially with all the food options around us. Food choices have become confusing with all the contradicting information out there so no wonder nutrition has become misunderstood. How much you eat is just as important as what you eat. Our body needs a certain amount of carbohydrates, protein, fat, water, vitamins, and minerals to function at it’s best. You don’t have to be underweight to be malnourished. Many people are deficient in various vitamins and minerals on the typical American diet. A healthy diet consists of a variety of colorful and nutrient dense foods that is portion controlled.
Benefits of a healthy diet
Weight Management – Following a healthy diet will help control your weight. This means eating the right amount of calories and nutrients to keep your metabolism working. Diet can be a misunderstood word; many think it’s cutting out calories and important food groups so they can lose weight. For example, the low carb trend or a liquid diet; these diets cut out important food groups which most likely only lasts for the short term. If you can’t find a diet that you can consistently stick to, the results will not be long term. The best way to lose weight and keep it off is to eat a variety fruits, veggies, lean meats, low fat dairy, whole grains, and beans; practice portion control but make sure to eat enough calories to meet your body’s needs.
Disease control and prevention – If you want to lower your cholesterol or control your blood sugars, a healthy diet is a great way to do it. All disease states have a nutrition component that can help possibly prevent medication use and alleviate symptoms. A healthy diet helps control weight which in turn helps control many symptoms that cause disease. A healthy and balanced diet can also help prevent disease. For example, fiber helps get rid of the bad cholesterol in our body; eating less white flour foods and more whole grains instead can help control blood sugar which can prevent diabetes; antioxidant-rich foods are shown to prevent various types of cancer while certain foods have been shown to feed cancer cells.
Energy – Calories equal energy. Eating the appropriate amount of calories and nutrients will keep your brain working efficiently and keep your energy level up. Skipping meals and cutting calories can cause sluggishness and lack of energy during the day. Energy is important for leading an active lifestyle, exercise at the gym or sports performance. Even though we may exercise to burn calories, we need calories to work hard during our exercise session. This is where what you eat is important for effective results.
Build Immunity – Eating a variety of vitamin rich foods will build your body’s immune system which will fight off sickness and disease. A healthy diet can help promote good sleep, increased energy, and reduced stress which in turn strengthens the immune system.
Skin, Hair, and Nails – Vitamins, minerals and a balanced diet can help keep your skin wrinkle free, hair shiny, and nails strong. Vitamin E rich foods like sunflower seeds, almonds, apricots, and spinach, Vitamin A rich foods like carrots, kale, and sweet potatoes, and Vitamin C rich foods like strawberries, oranges, and bell peppers help promote production of collagen, prevents dry skin, and promotes hair growth.
Sleep – How much, when, and what you eat can affect sleep patterns. Too much caffeine, fat, or sugar can cause disruptive sleep. Balancing meals out throughout the day prevents overeating at night which can disrupt sleep. Lack of sleep can cause overeating and eating improperly as well.
Mood – Certain foods can raise levels of neurotransmitters in the brain that affect your mood. For example, eating whole grains and foods rich in Omega-3 Fatty Acids (http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84) raise serotonin levels which boosts mood, curbs food cravings, increases pain tolerance and helps you sleep. Eating almonds, avocados, bananas, dairy products, and foods rich in antioxidants raises dopamine and norepinephrine levels which improves mood, alertness, ability to cope with stress, and mental functioning. High stress levels can cause you to overeat or choose unhealthy foods. Eating the right kinds of food can help control stress and negative mood swings.
Eating well balanced and healthy has many benefits for our body and mind. We need to make eating a positive experience. Instead of thinking about what foods not to eat to lose weight or prevent disease, think about foods you should eat to maintain your health. Ask yourself why you are eating a certain food or meal and that will help guide you to make healthy eating decisions. Eating nutritionally takes planning ahead and motivation but it will be worth it in the long term.