A nutritious diet enables you to live a healthy life. Consuming a balance of nutrients from healthy foods and avoiding consumption of unhealthy foods can extend your longevity and reduce your risks of chronic disease. Consult your doctor about your health to determine a diet that is right for you.
Healthy Foods
Eating a balanced diet of healthy foods enables you to obtain sufficient quantities of protein, carbohydrates, fats, vitamins, minerals, antioxidants and fiber to sustain health and prevent disease. A balanced diet, such as the Mediterranean diet, includes plentiful portions of plant-based foods that include fruits, vegetables, whole grains, legumes, nuts, seeds, olives and olive oil; moderate amounts of low-fat yogurt and cheese and fish; and small infrequent amounts of lean poultry and meat. Healthy foods include organic, whole and unprocessed foods grown or made without synthetic fertilizers, pesticides, antibiotics, hormones, genetically modified organisms, preservatives or artificial additives. Research published in the "Journal of Alternative and Complementary Medicine" in 2001 reports that organic crops contain significantly more vitamins, minerals and antioxidants than conventional crops. Whole grains are more nutritious than processed grains, according to the Harvard School of Public Health.
Unhealthy Foods
Consuming unhealthy foods can increase your risk of chronic disease and reduce your lifespan. Unhealthy foods include processed foods, saturated and trans fats, sweetened beverages and foods with high amounts of sodium. Cholesterol and saturated fats from meat and dairy and trans fats from fried and processed foods, such as margarine, breads and cookies, may increase your risk of heart disease. Sweetened beverages may increase your risk of obesity, a risk factor for type 2 diabetes. Foods that contain obesogens, substances such as pesticides that may increase your risk of weight gain, are also unhealthy. Research published in "Current Opinions in Endocrinology, Diabetes and Obesity" in 2010 found that obesogens disrupt hormonal signaling involving appetite control and fat cell metabolism and cause weight gain and obesity.
Longevity
People who eat a nutritious and balanced diet live longer. Research published in the "Archives of Gerontology and Geriatrics" in 2009 reports that nutrition is a major determinant to improve health and well-being and successful aging and that a balanced diet is the best way to avoid nutritional deficiencies. The way to increase your longevity is by eating less calories, more plant-based foods, being physically active, limiting alcohol consumption and not smoking, according to research published in "Nutrition" in 2003.
Prevention
A healthy diet is part of healthy living. Research published in "Archives of Internal Medicine" in 2009 reports that a healthy diet can help you prevent heart disease, cancer, stroke and diabetes. Improve your diet and reap the benefits of a healthier life.
References
- Mayo Clinic: The New Mediterranean Diet Pyramid
- United States Department of Agriculture: Organic Foods Production Act of 1990 Amended 2005
- PubMed.gov: Nutritional Quality of Organic Versus Conventional Fruits, Vegetables, and Grains
- Harvard School of Public Health: Health Gains from Whole Grains
- Mayo Clinic: Dietary Fats: Know Which Types to Choose
Member Comments