The foundation of excellent health is a nutritious, well-balanced diet, as well as physical activity and not smoking. Healthy eating consists of eating meals that are high in quality proteins, carbs, heart-healthy fats, vitamins, minerals, and water while avoiding processed foods, saturated fats, and alcohol. Eating in this way helps you maintain your body’s daily functioning, encourages a healthy weight, and can even help you avoid disease.
Physical and mental health
The nutrients in your meals support your daily activities, protect your cells from environmental damage, and help to heal any cellular damage that may occur. Protein helps to repair damaged tissue and maintain a healthy immune system. Carbohydrates and lipids both fuel your body, while vitamins and minerals support your body’s processes throughout the day. Vitamins A, C, and E, for example, work as antioxidants to protect your cells from pollutants, while B vitamins aid in the extraction of energy from meals. Calcium and phosphorus support bone health, whereas salt and potassium aid nerve transmission. Any of these vital activities could be jeopardized if you don’t eat well.
When it comes to proper eating habits, quantity is just as important as the quality of the foods you consume. If you consume the same number of calories as you expend, your weight will remain stable over time. When you consume more calories than you burn, your body converts the additional calories to fat tissue, resulting in weight gain. You raise your chances of getting one or more health problems when you build fat tissue, such as heart disease, hypertension, respiratory disorders, diabetes, and cancer. A nutritious diet that is low in calories not only makes you feel better, but it can also help you live longer.
Protection from diseases
Obesity isn’t the only dietary factor that influences illness development and progression. Certain nutrients in excess or insufficient amounts can potentially cause health problems. For example, a lack of calcium in your diet can lead to osteoporosis, or the weakening of your bones, while too much saturated fat can lead to cardiovascular disease, and a diet lacking in fruits and vegetables is linked to an increased risk of cancer. Consuming foods from a range of sources ensures that your body receives the nutrients it requires to stay healthy.
Transition from unhealthy diet to healthy diet
If you’re not used to eating a healthy, well-balanced diet, adopting modest changes will help you improve your eating habits in the long run. For example, you can switch from full-fat to low-fat dairy products and replace high-calorie, sugary drinks with water. By choosing lean meats over fatty cuts and whole-wheat grains over refined grains, you can reduce your intake of harmful fats while increasing your intake of dietary fiber. Fresh fruits and vegetables have less sodium than canned fruits and vegetables, and snacking on fresh, crisp food like carrots, apples, and cucumber slices is healthier than eating chips, which contain fats and salt.