Healthy Eating And Balanced Diet

The U.S. Department of Health and Human Services says diet and physical inactivity account for 310,000 to 580,000 premature deaths a year. Good nutrition is a key component of a healthy lifestyle, and a healthy and balanced diet should focus on nutrient-dense foods and moderation, accompanied by regular physical activity. A diet can be individualized based on culture, geographic location, religion, age, gender, ethnicity, personal preferences and existing medical conditions, but should adhere to federal dietary guidelines for optimal health.

Consequences of Poor Nutrition

According to the U.S. Department of Agriculture (USDA), 90 million Americans suffer from chronic diseases that impact their quality of life, but may be preventable through diet and exercise. The Center for Science in the Public Interest (CSPI) says poor nutrition contributes to four of the top six causes of death---heart disease, cancer, stroke and diabetes. A poor diet can also cause obesity, high blood pressure and osteoporosis. Children who are malnourished and have an unhealthy diet may experience physical and cognitive delays.

Healthy Diet

The American Dietetic Association (ADA) recommends eating a variety of foods to gain the vitamins, minerals and nutrients that the body needs to function properly. Emphasis should be on fruits, vegetables, whole grains, lean proteins and low-fat dairy products. Fruits, vegetables and whole grains contain antioxidants and fiber. According to the USDA, antioxidants protect the body from damaging substances such as free radicals, and fiber prevents heart disease and supports a healthy weight. Lean proteins such as poultry, eggs, fish, seafood, lean meats, beans, legumes and soy support muscle development and brain function. Low-fat dairy products such as milk, yogurt and cheese contain calcium for strong bones and teeth. The healthiest fats are unsaturated from olive and vegetable oils, avocados, nuts and fish oil.
Federal guidelines recommend limiting saturated and trans fats, cholesterol, sodium and sugar by eating more fresh foods and limiting processed and fast foods. These can cause weight gain, obesity, heart disease, high blood pressure and other chronic diseases when consumed in excess. Sources of saturated and trans fats, sodium and sugar include butter, lard, margarine, cream, salt, snacks and desserts, soda, candy and condiments such as mayonnaise and creamy salad dressings.

Portion Control

Large portions can lead to overeating and subsequent weight gain and obesity, which increase the risk of chronic diseases. Portion control is especially important at restaurants, where servings are often oversized. Portions can be reduced by sharing entrees, ordering half portions whenever possible and avoiding value meals at fast food establishments. Other techniques to avoid overeating include eating slowly, portioning snacks into a dish instead of eating straight from the package and eating smaller meals spread out throughout the day.

Exercise

Physical activity complements a healthy diet and has physical, cognitive and emotional benefits. MyPyramid recommends at least 30 minutes of physical activity on most days of the week to benefit overall health. Sixty minutes supports weight maintenance and 60 to 90 minutes of physical activity on most days of the week is necessary for weight loss. Children and adolescents should get at least 60 minutes of physical activity daily from a variety of indoor and outdoor activities.

Food Safety

A healthy diet can be thwarted by unsafe food, which can cause serious illnesses and in some cases death. According to the ADA, food safety involves washing hands, utensils and food surfaces prior to working with food, separating raw foods from cooked foods, and cooking food to proper temperatures.