Food supplies you with nutrients so you can function at a healthy level but not all food is good for maintaining a healthy body. For instance, a fast food french fry may come from a potato but the way it is cooked and seasoned destroys its original nutritive value. Instead of giving you a healthy source of energy, that fry adds saturated fat and sodium to your body, increasing your risk of high cholesterol and high blood pressure. Choose food carefully because your body is only as healthy as the food you put in it.
Food for Energy
Calories from carbohydrates are your main source of fuel and 45 to 65 percent of your daily calorie intake should come from healthy carbohydrates. Complex carbohydrates like whole-grain breads, beans and peas metabolize then absorb into your bloodstream as glucose, a source of sustainable energy. Fibrous carbohydrates like leafy green vegetables, keep your digestive system working properly and help process cholesterol out of your liver. Simple carbohydrates from natural sources like fresh fruit also give you energy, but simple carbohydrates are also added to packaged foods and this type of sugar is not healthy for your body. Eat more complex and fibrous carbohydrates to stay energized throughout the day and eat simple carbohydrates from fruit as snacks in between meals.
Food for Muscular Health
Protein is an essential part of your diet important for muscular health, tissue repair and it serves as a form of energy. Ten to 35 percent of your calories should come from a plant- or animal-based protein source. Protein is found in dairy, meat, beans and nuts. Protect your heart, arteries and weight by eating lean sources of protein instead of proteins with saturated fats like red meat and whole dairy. Salmon, tuna, chicken and low-fat dairy are healthier high-protein foods.
Heart-Healthy Food
You need a small percentage of fat in your diet to help absorb vitamins from food, protect your organs and store energy for later use. However, regular consumption of bad fats increase your risk of heart disease. Protect your heart by choosing unsaturated fats such as fish, nuts or seeds and cook with olive oil instead of lard. Twenty to 35 percent of your calories should come from fat, with only 10 percent of that being saturated fat sources. According to MayoClinic.com, two servings of fish per week provide a healthy source of lean protein and unsaturated fat to your body, while also helping to keep your cholesterol levels low.
Skin, Antioxidants and Disease Prevention
Protect your internal organs and your exterior with vitamin-rich foods. Vegetables and fruits are loaded with vitamins with antioxidant properties. Antioxidants prevent free radicals from damaging your organs, which is important for protecting your heart and preventing cancer. Eat five to eight servings of produce daily and choose the vibrantly colored orange, yellow, red or green varieties. Spinach, carrots, blueberries or red peppers boost your immune system and regular consumption may also protect your skin as you age.
References
- McKinley Health Center: Macronutrients: The Importance of Carbohydrate, Protein and Fat
- Mayo Clinic: Healthy Diet: End the Guesswork with These Nutrition Guidelines
- WomenFitness.net: A Healthy Diet for Life
- Mayo Clinic: Foods for Healthy Skin
- American Institute for Cancer Research: Phytochemicals: The Cancer Fighters in the Foods We Eat
- American Heart Association: Diet and Lifestyle Recommendations
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