Important Facts on Healthy Eating

A healthy diet is important for growth and development. You need a certain amount of nutrients to function properly and prevent disease. A healthy diet has foods from each of the five food groups: grains, dairy, fruits, vegetables and protein. Eating healthy involves self-discipline but does not prohibit indulgences every now and then.

Heart Disease

Heart disease is the No. 1 cause of death among Americans. A healthy diet benefits your cardiovascular health, thus lowering your chance of heart disease. By making changes to your diet, you can enhance your long-term heart health. For example, the American Heart Association recommends a minimum of 4.5 cups of fruits and vegetables and at least three 1-oz. servings of high-fiber foods per day. Your sodium intake should not exceed 1,500 mg per day, and sugar-sweetened beverages should be limited to 36 oz. per week.

Small Meals

Instead of large meals for breakfast, lunch and dinner, try eating six small meals per day. Eating at regular intervals helps you maintains an active metabolism and keep hunger at bay. Foods high in protein, such as meat and fish, take longer to digest than carbohydrates and keep you full, which helps you resist any temptation to binge. Eating more often also helps you sustain your concentration, alertness and energy levels throughout the day, according to "Shape" magazine.

Eating Too Much

Eating healthy will keep your weight at a fairly consistent level. But if your diet is poor, you risk the chance of gaining weight and even becoming obese. According to the U.S. Department of Health and Human Services, an estimated three of every five Americans weigh more than they should. Overweight and obese people are at an increased risk for high-blood pressure, high cholesterol, type 2 diabetes, heart disease, osteoarthritis, arthritis, respiratory problems and cancer.

Not Eating Enough

Fear of weight gain, distorted body image and a preoccupation with food are suggestive of an eating disorder. An eating disorder keeps you from getting the food you need to function. Whether you severely limit your food intake or compensate for eating by vomiting, your body is unable to absorb the vital nutrients it needs. Eating disorders can lead to stomach problems, heart problems and dehydration. Severe cases of anorexia can lead to electrolyte imbalance, hospitalization and, in the worst cases, death, according to the American Psychiatric Association.