Eating healthy provides the nourishment needed for every age and phase of life. Birth through adolescence requires foods rich in nutrients for growth and development. Young adult through middle-aged people need to eat healthy for reproduction, building and maintaining a good immune system, lifestyle changes and avoiding diseases. Seniors may need less energy, but they require a healthy diet to reduce the risk of diseases common to the elderly, such as osteoporosis, cancers and heart disease.
Weight Management
About 72 million adults in the United States are considered obese, according to the Cleveland Clinic. Being overweight by 40 percent doubles your chances of dying prematurely compared to a person of average weight or a normal body mass index. Weight management includes keeping a balance between the amount of calories consumed and the amount of energy burned. Unused calories become fat. Maintain a record of your intake to make certain you are getting a well-balanced diet. Proteins such as skinless chicken, fish, pinto beans, tofu and lean beef cuts are part of a healthy diet. Also include low-fat or fat-free milk products, whole grains and healthy oils such as canola and corn oil for a well-rounded diet for weight control.
Lowers Risk for Diseases
Eating healthy is necessary for maintaining and improving your immune system to fight against many diseases. According to the "Color Wheel of Fruits and Vegetables" presented by Disabled World, green, blue, purple and white fruits and vegetables provide nutrients active in boosting the immune system. Examples of each color include: green, such as artichokes, lettuce, peas and celery; blue and purple, such as blueberries, plums, grapes, raisins and eggplant; and white, such as potatoes, bananas, cauliflower, turnips and white peaches.
Disease Management
Eating healthy is one of the ways to manage a variety of disease processes. If you have diabetes, the Mayo Clinic recommends eating healthy carbohydrates, such as fruits, whole grains, vegetables and low-fat dairy produce; fish, such as tuna, cod and halibut; high-fiber foods such as whole-wheat products, legumes and nuts; and a small amount of good fats, such as canola, almonds and olives.
Recommendations for getting the most benefit out of your food during treatment for cancer, according to the National Cancer Institute, include eating lots of protein and calories, such as milk, eggs and cheese. When your appetite is at the highest level, eat all you can, even if it is in small increments. Your dietitian can give suggestions according to your specific needs. Make sure she knows if you have other issues, such as heart disease or diabetes, when suggesting a diet.
Quality of Life
What you eat affects your mood and concentration. Serotonin from carbohydrates has a calming effect and reduces depression. Dopamine and norepinephrine from foods high in protein enhance mental alertness. To avoid adding undesired calories and weight, proteins should be from low-fat sources, such as lean meat, beans and low-fat dairy products. Nutrients such as fruit, leafy vegetables, fish and nuts high in omega-3 fatty acids are reported to improve concentration and reduce the risk for developing Alzheimer's disease, according to HelpGuide.
Better Hair, Skin and Nails
A healthy diet can provide the vitamins needed for shiny hair and strong nails. Vitamins A, B, C and E are necessary to provide the support for new, natural growth. Antioxidants, essential fatty acids, magnesium and calcium are also necessary. A diet based on MyPyramid, established by the United States Department of Agriculture, may be customized to your specific dietary requirements.
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