Food can mean different things to different people. For some, food is simply there to quiet a growling stomach; for others, it's a source of pleasure and entertainment. It's easy to forget that food is really meant to nourish your body, providing energy and nutrients to build muscle and bone, protect the body's cells from damage, fight disease and fuel the millions of functions your body performs every day. Eating the most nutritious foods can help your body do the best job possible.
The Right Foods
Eating a variety of nutrient-dense foods assures your body is receiving plenty of vitamins, minerals, antioxidants, fiber, protein, calories, fat, water and carbohydrates, all of which it needs to strengthen your immune system, prevent disease and keep bodily processes moving smoothly. A balanced diet can also help prevent premature aging and provide steady energy to keep you active, help you concentrate and possibly even boost your mood, according to Case Western Reserve University.
The Wrong Foods
While even the healthiest diet allows room for occasional treats, eating too much fat, sugar, salt and calories puts your body at a serious disadvantage. A diet like this, which is typically also low in nutrients, increases your risk of heart disease, diabetes, obesity, stroke, hypertension, osteoporosis and numerous types of cancer, according to the Center for Science in the Public Interest. Fatty and sugary foods can also leave you feeling fatigued, sluggish and irritable, even making you less likely to pursue activities that make life enjoyable.
Weight
Maintaining a healthy weight is a chief contributor to keeping your body in good condition, and it's no secret that a nutritious diet can prevent weight gain. Being obese can increase your risk for a host of diseases and health problems, including heart disease, high blood pressure, type 2 diabetes, depression, strokes, skin problems, infertility and certain types of cancer. Nutrient-rich foods like fruits, vegetables, whole grains and legumes tend to be naturally low in calories, so eating a healthy diet can help prevent obesity naturally.
Recommendations
The USDA has created dietary guidelines designed to help Americans choose the right foods for staying healthy. According to the 2005 Dietary Guidelines, the average healthy American following a 2,000-calorie daily diet should eat 2 cups of fruit; 2 1/2 cups of vegetables; 6 oz. of grains, at least half of them from whole-grain sources; 5 1/2 oz. of lean meat, beans, nuts, seeds, fish and eggs; 3 cups of low-fat or non-fat dairy; and 6 tsp. of oils. These recommendations allow for about 267 discretionary calories, meant to be used for the food or drink of your choice.
Strategies
For some people, knowing the importance of nutritious food isn't enough to break bad dietary habits. But making simple exchanges, serving smaller portions and trying new flavors can make healthy eating a lot easier. Try eating brown rice and whole-grain bread and pasta instead of the white versions; eat a handful of chips with lunch instead of a whole bag and fill the void with a crunchy apple; eat a salad before dinner; and experiment with new foods and recipes to find healthy meals you never knew you enjoyed.
