Making nutritious eating choices can help you avoid health problems like heart disease and type 2 diabetes, but that's not where the benefits end. What you eat can make a noticeable difference in your everyday life. Sugary and fatty treats may give you a temporary pick-me-up but they can also be the culprit of daily annoyances like fatigue and irritability. Fortunately, a diet that emphasizes certain nutritious foods can put you on the fast track to feeling more vibrant.
Omega-3 Fatty Acids
Foods such as oily fish, flaxseeds, canola oil, walnuts, krill and algae are rich in omega-3 fatty acids. Omega-3s are essential fatty acids, meaning your body needs them but it can't make them on its own. You may notice a variety of mind and body benefits if you get the right amount of omega-3s every day. Among their health perks, omega-3s have been found to boost heart function, improve your gum health and help you deal with stress. They may also improve your ability to learn and remember, and help fight against mental disorders ranging from depression to dementia, say to Fernando Gómez-Pinilla, a UCLA professor of physiological science and neurosurgery, whose research on the subject was the subject of a July 2008 ScienceDaily article. One way to get more omega-3s in your diet is to eat oily fish twice per week.
Whole Grains
Carbohydrates are a major source of fuel for your body's many functions. If you are going to try a low-carbohydrate diet, limit simple and refined carbohydrates from foods such as cakes, cookies, soda, white bread and white rice. Because these carbohydrates break down quickly in your body, they can lead to mood swings, energy dips and more frequent bouts of hunger. Conversely, whole grains such as brown rice, oatmeal and quinoa are nutrient-rich and break down more slowly in your body. This contributes to greater overall health, fewer hunger pangs and longer lasting energy. Make at least half of your grains whole. This should equal about 3 to 3.5 oz. per day.
Fruits and Vegetables
Fruits and vegetables are packed with nutrients that reduce your risk of health problems such as high blood pressure, eye problems and digestive issues. Plus, the fiber-rich varieties help mellow out your blood sugar in the same way that whole grains do. This translates to greater satiety and more sustained energy throughout the day. Shoot for at least nine servings of fruits and vegetables throughout the day and try to get a variety of bright colors on your plate, recommends the Harvard School of Public Health. Use beans as a fiber-packed healthy alternative to meat and emphasize colorful fruits and vegetables such as carrots, dark leafy greens, blueberries and cooked tomatoes.
Balance
One way to maximize the value of each meal is to look at your plate and make sure it has at least one whole grain, one fruit or vegetable and one source of lean protein. An example of a well-balanced breakfast is oatmeal topped with blueberries, a scrambled egg and small glass of orange juice or low-fat milk. However, don't set yourself up for failure by forcing yourself to eat nutritious foods you don't enjoy. Many healthy options exist for each nutrient category. Also find ways to diversify the way you eat healthy foods. For instance, if you don't enjoy eating nuts plain, crush some up on a serving of low-fat yogurt.
References
- MedlinePlus: Carbohydrates
- MayoClinic.com: Pyramid or Plate? Explore These Healthy Diet Options
- "Psychology Today"; Five Healing Foods for 2011; Carolyn C. Ross, M.D., M.P.H.
- University of Maryland Medical Center: Omega-3 Fatty Acids
- Harvard School of Public Health: Vegetables and Fruits
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
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