If you've been feeling less than fit or your doctor has told you to change your diet, a good nutrition plan can boost your health. The U.S. Department of Agriculture reports that most Americans are at risk for certain nutrient deficiencies, including calcium and fiber. Choosing healthy foods daily is an easy solution. A flexible, low-calorie diet that adjusts for different ages and lifestyles makes family nutrition a group effort, without special cooking for individuals.
Features
The Dietary Guidelines for Americans suggest an eating plan that emphasizes lowfat protein, high-fiber grains and nutrient-dense fruit, vegetables, nuts and seeds. The menu choices in these groups will naturally contain less salt, sugar, fat and cholesterol than fatty meats and processed foods, which represent poor nutrition. Fulfilling your daily needs for vitamins, minerals and dietary fiber from healthy foods will also lower your calorie count, lowering your risk for disease as you grow older.
Significance
A good nutrition plan helps you manage your weight throughout your lifetime. As many as 300,000 lives are lost to obesity each year, so the consequences of overweight conditions are serious. A nutritional diet such as the DASH eating plan, recommended by the USDA and American Heart Association, supplies all of your essential nutrients from healthy foods, within reasonable calorie limits.
Considerations
In reducing salt, sugar, fat and cholesterol, a lowfat eating plan encourages more of nutrients Americans may lack: calcium, potassium, magnesium and fiber, along with vitamins A, C and E. Children's calcium, magnesium and iron needs fluctuate and must be met for healthy development and growth. Adults' needs change too. A good nutrition plan can accommodate all of these requirements without compromising the health of other family members.
Function
Some healthy foods that provide these nutrients include lowfat meats, fish and dairy products; brown rice, bulgar and bran cereals; apples, blueberries, broccoli and carrots; and almonds, cashews and pumpkin seeds. Meats, fish and dairy provide protein, calcium, fats and vitamins. Grain foods provide good nutrition through their high fiber, iron and vitamin content. Other plant-based foods contribute magnesium, potassium, fiber, vitamins and special phytonutrients specific to each source.
Prevention
All of these nutritional dividends pay off in long-term health. A balanced eating plan supports all of your body functions so that you absorb and use nutrients efficiently and effectively. Health maintenance promotes physical fitness and disease prevention. Keeping your weight in control and your nutrient levels stable improves your quality of life. You'll sleep well, feel energetic and suffer from fewer bone fractures. You may also reduce your risk for heart disease, heart attack, stroke, type 2 diabetes and some forms of cancer.
Member Comments