Most people know that a balanced diet includes a variety of nutrient-dense foods such as fruits, vegetables, whole grains, healthy fats, beans and dairy products. You may be more motivated to follow a healthy diet when you have more information about its effects on your nutritional status and overall health. If you have specific health conditions or need help developing a nutritious diet, talk to a doctor or nutritionist.
Essential Nutrients
Your diet is important because it provides essential nutrients that you need for good health, but that your body cannot create by itself. Examples include calcium from dairy products, and vitamin A from carrots, winter squash, cantaloupe and cod liver oil. If you do not get enough essential nutrients from your diet, you can develop deficiency diseases, such as anemia from an iron or vitamin B-12 deficiency, osteomalacia from a vitamin D deficiency or scurvy from a vitamin C deficiency.
Impact on Cholesterol
Unhealthy cholesterol levels can increase your risk for heart disease. A healthy diet can lower your total and bad LDL cholesterol, and raise your good HDL levels. To lower your total and LDL cholesterol, limit saturated fats from butter, fatty meats and full-fat dairy products. Eat food that gives you healthy unsaturated fats, such as olive or canola oil, nuts and peanuts. Also, choose a high-fiber, low-cholesterol diet to improve your cholesterol levels.
Blood Pressure Regulation
A high-sodium diet can increase your blood pressure and lead to stroke, heart disease and kidney disease. Keep your intake to less than 2,300 mg sodium per day if you are a healthy adult. Your diet is also important for blood pressure regulation, and potassium from fruits and vegetables can lower blood pressure. If you have high blood pressure, talk to your doctor in addition to making dietary changes.
Weight Control
Your diet is important because it affects your weight, whether you are following a weight-reduction diet or are already at a healthy weight and want to avoid gaining weight. Obesity increases your risk for diseases such as heart disease and type 2 diabetes. Your diet is not only what you eat, but also how much. It is important to eat an appropriate amount of calories for your height, weight and level of physical activity to control your weight.
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