The appearance of your body is affected by a number of factors: your genetics, the presence of an underlying condition and your lifestyle. Healthy lifestyle choices, like regular physical activity, getting enough sleep, and avoiding excessive drinking or smoking, can all benefit your health and help improve the appearance of your body. In addition, the foods you eat affect your tissues and play a role in your body appearance.
Impact on Body Fat
The foods you eat, as well as the total amount you consume, can have an impact on your body size, shape and composition. Your body requires a certain amount of energy each day for sustenance, and consuming too much energy leads to the accumulation of body fat. This can eventually lead to weight gain and even obesity. While over-consuming any type of food can increase your body fat content, following a diet rich in calorie-dense foods can make it easier to do so. For example, a diet made up of several servings of chips, sweets, fast foods or fried foods -- all very high in calories -- can easily lead to excess energy intake, causing weight gain.
Effect on Muscles
The foods you eat also affect your body appearance by helping to maintain muscle tissue. Muscle tissue not only aids in your daily functioning, but also contributes to a strong, toned appearance. A diet that includes sources of protein -- such as meat, beans, lentils and nuts -- helps to maintain lean muscle tissue. Aim for at least 4 grams of protein per 10 pounds of body weight to maintain your tissue, according to the Harvard School of Public Health.
Effect on Skin, Hair and Nails
The foods you eat can also affect your body's appearance via an effect on your skin, hair and nails. These tissues rely on a number of nutrients: protein, to maintain tissue strength; vitamin A to help guide new growth; vitamin C to preserve your skin's elasticity, as well as hair and nail strength; copper and vitamin B-6 to maintain skin health and hair pigmentation. Several nutritional deficiencies can affect your skin tone, contribute to dry or wrinkled skin, cause hair loss and thinning, or lead to brittle and damaged nails.
Diet for Healthy Body Composition
To help maintain or improve the appearance of your body, consume nutrient-dense foods like fruits and vegetables, whole grains, unsaturated fats like olive oil, nuts and legumes, as well as lean sources of protein. In addition, you can help maintain a healthy body weight and prevent excess body fat by controlling your energy intake each day. A registered dietitian can help you determine a daily calorie intake target, based on your current weight and activity level. She can also recommend a diet plan to help you achieve your dietary goals.
