Good
nutrition provides multiple benefits. It helps all the systems of the body to
function optimally for a lifetime. It aids in physical and mental well being by
providing energy, promoting sound sleep and providing the body all necessary
nutrients to stay healthy. Opting for a balanced, adequate and varied diet is
an important step towards a happy and healthy lifestyle (WHO). Healthy diets
can also contribute to an adequate body weight. Proper nutrition doesn’t
mean starving yourself, but instead means eating a diet balanced in lean
proteins, carbs and fats.
Heart Health
A diet low in fats, cholesterol and sodium lowers the risk of
heart disease. The types of fat in the diet play a major role in the level of
risk. Saturated and trans fats -commonly found in red meats, fried foods,
coconut oils, palm oils, margarines and packaged snack foods - increase the
risk and should be avoided. Diets that reduce risk of heart disease are rich in
fruits, vegetables, whole grains and low-fat dairy. Aim for four to five
servings of fruits and four to five servings of vegetables per day.
Bone and Teeth
Strength
A diet rich in calcium keeps bones and teeth strong and helps
prevent bone loss associated with osteoporosis. Low-fat dairy products, such as
milk, cheese and yogurt; dark green vegetables, such as broccoli; and fortified
foods, such as soy products, fruit juices and cereals are good sources of
calcium. The Centers for Disease Control and Prevention recommends 1,000
milligrams of calcium daily for average adults ages 19 to 50. Vitamin D helps
your body absorb calcium; choose products fortified with
vitamin D to balance your nutrition.
Energy
Increased energy levels are the immediate
benefits of switching to a healthy diet. Eliminating excess fats, sugars and
refined carbohydrates help to prevent blood sugar fluctuations. Examples of
refined carbohydrates include candy and white breads. Unprocessed carbohydrates
including whole grains, fruits and vegetables are most nutritious. This allows
you to maintain steady blood sugar and constant energy levels as a result.
Small, frequent meals also help maintain energy. In addition, eating a healthy
breakfast helps keep you energized throughout the day. The American Council on
Exercise recommends breakfasts, such as oatmeal with fruit, or a light
sandwich.
Brain Health
Proper nutrition increases blood flow to your
brain, protecting brain cells and helping to prevent Alzheimer’s disease. For a
brain healthy diet, avoid fried foods and favour foods that are baked, steamed
and grilled. Also, eat dark fruits and vegetables such as kale, spinach,
broccoli, prunes, raisins, blueberries, raspberries, plums and cherries.
Almonds, walnuts, pecans and other nuts are great sources of vitamin E, which
along with other vitamins, also helps fight Alzheimer’s disease.
Weight Control
To prevent weight gain, you must eat no more
calories than you burn each day. For weight loss, you must eat fewer calories
than your body burns daily. Healthy and nutrient-dense foods, such as fruits,
vegetables, whole grains and lean proteins, typically contain fewer calories
than sodas, sweets and fast food meals. Shedding excess pounds reduces your
risk of obesity-related conditions such as type-2 diabetes, clogged arteries
and thyroid dysfunction.
Self Confidence
Whether or not you are at your optimum weight
or not, the benefits of good nutrition can be felt. Eating a healthy breakfast is associated
with improved cognitive function (especially memory), reduced absenteeism, and
improved mood.
When you examine all the benefits of good
nutrition, you quickly realize that eating healthy and making healthy food
choices results in a much better lifestyle. Anyone can start enjoying the
benefits of good nutrition by changing one eating habit a week. Cut down on
foods high in fat and begin replacing them with whole grain foods, low fat
foods, and fresh fruit and vegetables. You'll be reaping the benefits of good
nutrition before you know it.
If you have any questions, please e-mail us at mphteamone@gmail.com
If you have any questions, please e-mail us at mphteamone@gmail.com
References:
CDC.
(2014, Oct 6). Nutrition and the Health of Young People. Retrieved from:
World
Health Organization. Benefits of a Balanced Diet. Retrieved from:
Taras HL (2005). Nutrition and student performance at school. Journal of School Health; 75,199–213.
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