The foods you eat can have a great impact on your health. When you maintain a balanced diet that includes a variety of fresh fruits, vegetables, low-fat dairy foods, lean meats, fish, grains and healthy fats, you stand a better chance of enjoying better health. Since eating the right foods plays such a big part in the quality of your health, it is important that you know the facts about nutrition and health.
Fruits and Vegetables Offer Protection Against Certain Illnesses
According to Health.gov, people who eat lots of fruits and vegetables lessen their chance of having a stroke and lower their risk for developing cardiovascular disease, Type 2 diabetes and certain types of cancer. A diet that includes lots of fruits and vegetables may also help you maintain a healthy weight since these foods contain fiber and water. Fiber and water possess few calories and fill you up as well.
Saturated Fats and Cholesterol Can Raise Your Risk for Heart Disease
Diets that include foods with high levels of saturated fats and cholesterol may raise your chance of developing heart disease. Foods with a high saturated fat content include beef, pork and lamb laced with lots of fat, regular chopped beef, sausage links, frankfurters, bacon, duck, salami and bologna. Foods with a high cholesterol content include liver and the yellow part of eggs.
A Lack of Calcium and Vitamin D Can Lead to Osteoporosis
Your bones need calcium on a daily basis, so be sure to eat dairy foods every day. According to Womenshealth.gov, individuals between the ages of 9 and 18 need 1,300 mg of calcium a day, individuals between 19 and 50 need 1,000 mg of calcium a day and people 51 years of age and over need 1,200 mg of calcium a day. Good food choices include non-fat yogurt, non-fat milk, milk containing 1 percent fat, calcium-fortified tofu, frozen spinach and canned white beans. To aid in the absorption of calcium, people between the ages of 19 and 70 should take in 600 IU of vitamin D a day. People over the age of 70 should take in 800 IU. Good vitamin D sources include cooked salmon, milk containing vitamin D and egg yolks.
Excess Sodium Can Cause a Heart Attack or Stroke
Eating foods that contain high amounts of sodium can lead to a heart attack or a stroke. The Centers for Disease Control and Prevention advises the majority of Americans take in 1,500 mg or less in a 24-hour period. Restaurant meals and processed foods are usually high in sodium, so avoid these types of foods and eat fresh fruits and vegetables. Instead of adding salt to the food you eat, season it with herbs and spices.
References
- National Institutes of Health: Eating Well As You Get Older
- Health.gov: Health Facts
- Centers for Disease Control and Prevention: How to Use Fruits and Vegetables to Help Manage Your Weight
- U.S. Department of Agriculture: Why Is It Important to Make Lean or Low-Fat Choices From the Protein Foods Group?
- Womenshealth.gov: Osteoporosis Frequently Asked Questions
- Centers for Disease Control and Prevention: Most Americans Should Consume Less Sodium (1,500 mg/day or less)
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