Adopting healthy eating habits is important for your overall health. Learning to eat a well-balanced diet will help you maintain your weight and may also reduce your risk of chronic diseases. Your children will follow your eating habits and learn to eat the foods that you offer them. Set an example for your family by following a healthy, nutritious diet.
Weight Maintenance
Being overweight or obese can lead to cardiovascular disease, high blood pressure and an increased risk of diabetes. Obesity can be measured by using the body mass index, which is your weight divided by your height. The calculation is as follows: (weight in lbs. x 703) divided by (height in inches squared). Your body mass index, or BMI, should range between 19 and 25. Each day, you need to eat foods from the grain, vegetable, fruit, milk and meat groups, as listed on MyPyramid.gov. Eating quality foods, such as whole grains, will help you maintain your weight and have a normal BMI.
Reduced Risk of Coronary Heart Disease
Coronary heart disease, or CHD, is the leading cause of death for both men and women, according to the National Institutes of Health, or NIH. CHD occurs when fatty substances build up in your arteries and limit or stop the flow of blood to the heart. You may experience chest pain or possibly a heart attack. A diet low in fruit and vegetable intake and high in saturated fat leads to CHD. Eat lean meats, whole grains, fresh fruits and vegetables, to reduce your risk of CHD.
Effect on Cancer Risk
Poor diet can lead to certain cancers, including prostate, breast, colon and endometrial. The Centers for Disease Control and Prevention, or CDC, suggests that you increase your consumption of fruits and vegetables. A diet high in fresh produce is low in dietary fat intake. Consuming too much fat increases your risk for cancer. Eat at least three servings of vegetables and two servings of fruit each day.
Diet and Blood Pressure
High blood pressure, or hypertension, puts you at risk for heart disease, stroke and end-stage kidney failure. The "Journal of Applied Physiology" reports that about a third of Americans have hypertension. Reduce your risk by eating low-fat dairy products and lean meats and decreasing your consumption of saturated fats. Consuming high amounts of salt will also increase your blood pressure.
Diabetes Management
Following a strict diet is important if you have either type 1 or type 2 diabetes, or if you are at risk for diabetes. According to the "Journal of Applied Physiology," a diet rich in whole grains, fruits, vegetables, fish and poultry is associated with a lower risk of diabetes. Substituting whole grains for refined grains can help reduce your risk or help sustain your blood sugar levels if you have diabetes. You need 3 to 4 oz. of grains each day, and at least half of those should be whole grains.
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