A healthy diet can help you improve or maintain your health and have you operating at your optimum level. By providing you with the proper nutrients, a good diet can help you lower your risks of developing a number of health ailments such as cancer, diabetes, heart disease and obesity, cites the Mayo Clinic. It is important to know that there are a number of healthy diets available that can be monitored to your individual health condition.
Low in Sugar and Salt
According to the U.S. Department of Agriculture (USDA), it is recommended that you monitor your use of both refined sugar and salt. Salt and/or sugar are commonly added to a variety of processed foods such as ketchup and condiments, bread, crackers, canned and bottled foods, frozen foods and deli foods. It is important to read food labels to ascertain the ingredients.
Whole Grains
Instead of eating foods made with enriched, bleached flours (or refined flours), it is recommended you eat foods made with whole grains, cites the Mayo Clinic. Whole grains can be high in fiber and other nutrients. Eating whole grains can provide a variety of health benefits ranging from weight management to promoting digestive health, cites the American Heart Association.
Moderate Fats
A healthy diet monitors the use of fats. The USDA recommends switching from saturated fats to unsaturated fats. Unsaturated fats have been found to be heart healthy and to increase your cardiovascular functioning. This can lead to a decreased risk of developing a variety of health ailments, cites the American Heart Association.
Saturated fats, found in animal products, have been shown to increase cholesterol formation in your bodies, cites the American Heart Association. Saturated fats are highest in whole fat dairy and egg yolks, red meats, processed meats and organ meats. Choose lean protein such as poultry (without skin), legumes, fish and soy foods, cites the USDA.
Limit foods high in trans fats. According to the Mayo Clinic, trans fats can increase your harmful cholesterol level while decreasing your beneficial cholesterol. Even if cholesterol is not a concern to you, foods with trans fats can be harmful, cites the USDA.
Well-Balanced
According to the USDA, you need to be eating a diet that includes foods from all food groups. The food groups include fruits and vegetables, meats and legumes, grains, fats, sweets and dairy. Known as a well-balanced diet, this diet "ensures that you get all of the calories, protein, vitamins, minerals and fiber you need," cites the Mayo Clinic. No one food can provide all the nutrients you need. By choosing a wide variety of foods, your healthy eating can seem more appealing.
Rich in Fruits and Vegetables
According to the World Health Organization (WHO) and the National Cancer Institute, a healthy diet is rich in a variety of fruits and vegetables and includes eating five to nine servings daily. Fruits and vegetables can provide essential nutrients that help reduce your risk of developing chronic illnesses cites the WHO.
Drink Water
Drinking water is essential in your healthy diet. The amount needed varies from person to person, states the Mayo Clinic. Water serves a variety of purposes in your diet. Water helps keep you hydrated, carries nutrients to your cells, flushes harmful toxins from your body and helps to regulate your metabolism, cites the Mayo Clinic.
Healthy Cooking Methods
You can be eating all the correct food, but if it is prepared in an unhealthy manner, you are defeating your purpose. Healthy cooking methods include steaming, broiling, poaching, boiling and grilling, cites the Mayo Clinic.
References
- USDA National Nutrient Database for Standard Reference; Release 20, USDA; 2008
- Eat Five to Nine Servings of Fruits and Vegetables per Day; National Cancer Institute; 2005
- World Health Organization
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