Eating a healthful diet can protect you from several chronic diseases, as well as detrimental short-term effects. A balanced diet is more beneficial than supplements because foods contain naturally occurring substances, other than vitamins and minerals, that may protect against chronic health conditions.
Identification
The United States Department of Health and Human Services and the Department of Agriculture jointly publish the Dietary Guidelines for Americans every five years. The guidelines are meant to inform Americans of the characteristics of a healthy diet. The DASH Eating Plan and the USDA Food Guide are examples of plans that follow the Dietary Guidelines for Americans.
Features
The Guidelines state that Americans should consume a variety of nutrient-dense foods and limit saturated and trans fats, cholesterol, added sugars, salt and alcohol. You should also consume a variety of fruits and vegetables each day. At least half of your grain consumption should come from whole grains. Get 3 cups per day of fat-free or low-fat dairy products. Choose lean meats. Eat foods rich in fiber.
Time Frame
In the short-term, a healthy diet is associated with normal blood pressure, blood glucose and blood lipids, the World Health Organization states. If you maintain a normal weight, you can prevent constipation, joint pain and being out of breath. Certain foods can improve your mood. Certain eating habits can also keep you energetic, "Psychology Today" states. Eat breakfast, get enough calories and consume iron-rich foods for energy.
Effects
Eating healthy and getting adequate physical activity are linked to cardiovascular health and prevention of type 2 diabetes, hypertension, osteoporosis, certain cancers and obesity, according to HHS and the USDA. A healthy diet may also help you to live longer. A good diet also prevents malnutrition, a condition that occurs when your body does not get enough nutrients. It can lead to mental or physical disability, illness and possibly death, warns the National Institutes of Health.
Vitamins
Vitamins in food are part of the reason why a healthful diet prevents disease. Getting enough vitamin E may reduce the risk of coronary heart disease in men, found a 1993 study published in the "New England Journal of Medicine." Lack of vitamin D intake contributes to osteopenia and fractures, and low levels of the antioxidant vitamins A, E and C may increase the chance of developing several chronic diseases, according to a 2002 study in the "Journal of the American Medical Association."
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