Because food sustains life, everybody's diet contributes to their life expectancy. But even if what you eat today keeps you alive, it can still contribute to ill health tomorrow, as you age. An imbalance in the type of fatty acids, carbohydrates and other essential nutrients that you get from your diet can increase your risk for life-threatening chronic diseases. Eating a balanced diet that satisfies the broad range of your body's nutritional needs, however, can add years to your life expectancy.
Nutrients That Benefit Long-Term Health
American diets may be heavy in fats and simple carbohydrates and light in essential vitamins, minerals and complex carbohydrates. The U.S. Department of Agriculture calls calcium, potassium, vitamin D and dietary fiber nutrients of special concern. To increase your intake of vitamins A, B, C, E and K and calcium, potassium, iron, magnesium and other minerals, eat more fruits and vegetables, which may help you avoid cancer and heart disease and live longer. Emphasize the fiber content of these foods by choosing beans and peas often and add fiber-rich whole grains to your diet. Get more vitamin D from fish and low-fat milk.
Nutrients That Detract From Life Expectancy
Consuming too much of any one nutrient places stress on your metabolism, which may hasten normal age-related decline. Excessive dietary cholesterol and saturated and trans fat, specifically, damage your arteries and may create potentially fatal cardiovascular problems. Excess sodium from the salt in foods can raise your blood pressure to dangerous levels. An imbalance of sugar carbs that cause you to gain weight may lead to type 2 diabetes and kidney disease.
Healthy Eating Patterns
A balanced diet provides the right amount of beneficial nutrients and keeps fat, sodium and sugar in safe bounds. Meals of reasonable portions and variety among all of the food groups achieve this nutritional balance, supporting the cellular growth and health needed for a long life. To fulfill your daily values without overeating, the National Institutes of Health recommend a consistent nutrient intake over three meals, plus a snack if you need one.
Diet-Related Disease Risks
Gaining weight that you don't remove raises your risk for premature death from all causes and diet-related diseases in particular. The Office of the Surgeon General reports that becoming overweight or obese, measured by a body mass index of 30 and up, increases your chances of dying from heart attack, stroke, several types of cancer, surgical complications and conditions stemming from diabetes.
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