Not having a healthy, balanced diet affects every aspect of your appearance -- from the top of your head to the nail bed of your toes -- and your health. The noticeable signs of an unhealthy diet are dull, weak hair; poor gum and teeth health and weight gain. However, what's brewing on the inside from an unwholesome diet can cause chronic illnesses, such as diabetes, high cholesterol and heart disease.
For Function
The proper amount of foods and fluid delivers adequate nutrition and energy to support normal growth and development and to maintain body cells, tissues and organs. For example, vitamin K is needed for blood clotting and the best sources for it is dark, green leafy vegetables and soybean oil. Vitamin B-3, also known as niacin, converts food into fuel to give you energy. It is found in whole grains, fish and peanut butter. The mineral zinc supports growth for the eyes, bones, skin, hair and nails. Good sources for zinc include pork, oysters and soybeans.
For Healthy Pregnancy
You need an extra 300 calories per day during pregnancy -- fewer calories if you are overweight and more if you are underweight or carrying multiples. The extra calories should come from the most nutritious foods, including lean meats, fruits, vegetables and low-fat dairy products. Taking prenatal vitamins helps support your pregnancy and cannot substitute the nutritional value, such as fiber, of foods. You need extra calcium, iron, folate and fluid to support growth of the fetus and prevent birth defects.
Important Foods to Eat
Eat a variety of foods from every food group -- within recommendations -- to get all of the essential vitamins and minerals for optimal health. The major food groups are grains, which includes breads and pasta; meat and legumes, such as fish, nuts and beans; fruit; vegetables, including green leafy vegetables and sweet potatoes; dairy products, such as milk and yogurt; and healthy fats and oils.
Warning
It's risky to your health to not eat a variety of foods from each food group to achieve a healthy, balanced diet. In some cases, poor digestion and food allergies may warrant the need for you to take supplements. Be cautious of supplements and the claims they make, says the Office on Women's Health. Supplements and their claims are not evaluated by the U.S. Food and Drug Administration. Some supplements, such as vitamin A and selenium, can be harmful when consumed in large amounts.
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