Healthy foods are low in saturated and trans fats, lack excessive added sodium and sugar and provide measurable amounts of vitamins and minerals. According to the U.S. Department of Agriculture Dietary Guidelines, a healthy diet emphasizes produce, whole grains, low-fat dairy, lean meats, poultry, eggs and nuts. Along with not smoking and staying physically active, your food choices are one of the most important determinants of your health and quality of life.
Disease Prevention
Foods low in saturated and trans fats can help you keep your cholesterol and blood pressure levels in normal ranges, reducing your risk for coronary artery disease. Fruits and vegetables -- especially colorful varieties -- contain antioxidants, phytochemicals, lignans and other compounds that help fight disease-causing free radicals in your body. Dairy and other calcium-containing foods promote bone strength and ward off osteoporosis. Healthy foods such as fruits and vegetables contain potassium, which helps keep a balance of fluids in your body and may prevent kidney stones. Healthy foods -- specifically fruits, vegetables and whole grains -- may also protect you against certain types of cancer. Healthy foods can also promote stable blood sugar levels, reducing your chance of developing type II diabetes.
Weight Management
Healthy foods tend to be lower in calories and more nourishing than junk and processed foods. Replacing high-calorie foods that are low in nutrients with fruits, vegetables and whole grains can help you take in fewer calories and reduce the chance of weight gain. Healthy foods can satisfy your palate and stabilize blood sugar levels, helping to diminish cravings that often cause overeating.
Efficient Body Functioning
Healthy foods offer vitamins and nutrients that help you function optimally every day. Deficiencies in specific vitamins and minerals can cause weakness, diminished immunity, fatigue and illness. Fiber-rich fruits, vegetables and whole grains can help keep digestion running smoothly, so you are not bothered by constipation. Eating a variety of healthy foods provides you with adequate amounts of fat, protein and carbohydrates -- all of which are necessary for hormone production, muscle functioning and energy.
Growth and Development
When consumed by a pregnant woman, healthy foods -- particularly fruits, vegetables and whole grains -- help promote proper fetal development by providing folate, which protects against certain birth defects. Healthy foods help children grow properly, allowing them to reach their full potential height and maximize brain function. Calcium-containing products are especially important to children who are establishing their skeletal structure.
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