Despite constant messages from medical professionals and government agencies to eat healthy, you may be wondering whether this is really important. A balanced diet can meet your nutrient needs and reduce your risk for some diseases, especially when combined with regular physical activity. For help developing a healthy diet, or if you have concerns about your nutrition, talk to a nutritionist.
Meet Nutrient Needs
A basic reason for eating healthy is to get all the nutrients you need. You need calories for energy, carbohydrates for your blood sugar, proteins for maintaining your muscle mass and immune system and certain fats for your body structures. A healthy diet meets your needs for vitamins and essential minerals to reduce your risk for deficiency diseases. Some common nutrient deficiency diseases in the United States are iron-deficiency anemia; bone problems, such as rickets or osteomalacia from vitamin D deficiency; and neural-tube defects from folate deficiency.
Lower Blood Pressure and Cholesterol
High levels of total or bad LDL cholesterol in your blood increase your risk for heart disease. Eating healthy foods such as fruits, vegetables, whole grains, nuts and fish may lower your cholesterol. High blood pressure may lead to heart disease or stroke, and lowering your sodium intake from salt may help you control your blood pressure. Diet is only one factor contributing to cardiovascular diseases, so ask your doctor for more advice on reducing your risk.
Manage Chronic Conditions
Many health conditions are sensitive to diet, so you should eat healthy to avoid complications. If you have diabetes, a healthy diet may mean spreading out your carbohydrates evenly throughout the day to prevent blood sugar spikes. If you have chronic kidney disease, eat a low-sodium and low-protein diet to slow the progression of the disease. Allergies to foods such as peanuts, eggs, soy or milk can be life-threatening, and part of eating healthy is choosing foods free from allergens.
Maintain a Healthy Weight
An important reason for healthful eating is to control your weight, since obesity increases your risk for chronic diseases such as type 2 diabetes, heart disease and stroke. A healthy diet means controlling your portions so that you only eat the calories you need for maintaining your weight, if you are already at a healthy weight, or for gradually losing pounds if you are overweight. Emphasize nutrient-dense foods and limit empty calories from added sugars and saturated fats.
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