Eating well does not have to be complicated. If you follow the advice of the professionals and eat a balanced diet you are well on the way to a better life. It is never too late – or too early – to make healthy changes to your diet to help prevent disease, manage your weight, and feel better. Here’s why a balanced diet is good for your health.
What is a Balanced Diet?
When we talk about a balanced diet it means choosing a variety of foods from the different food groups – specifically: vegetables and fruits; protein (meat, fish, eggs, beans, soy); dairy (low-fat milk, cheese, yogurt); carbohydrates (starchy foods like rice, pasta, potatoes and bread – preferably wholegrain or wholewheat varieties); and a small quantity of healthy fats such as the unsaturated fat from olive oil. Avoid sugary drinks and foods, and foods with added saturated fat like processed meats, chips, pastries, and pies. Drink plenty of water to keep hydrated and to help your body function better.
Why is it Important to Have a Balanced Diet?
A balanced diet provides your body with every nutrient essential to sustain itself. Furthermore, if you don’t have a balanced diet, your body will struggle to work effectively. There are a number of different ways that not eating a balanced diet can hurt you. For example, your body will become more susceptible to infection, disease, low performance, and fatigue.
The Center for Science in the Public Interest found that four out of the top 10 leading causes of death in the US can be linked directly to your diet. These include:
- Cancer
- Heart disease
- Type 2 diabetes
- Stroke
What are the Benefits of a Balanced Diet?
Put simply, it can prevent diseases and infections. When you eat the full range of vitamins, minerals, and other nutrients, you’ll improve your immune system. Having a healthy diet may even help prevent diseases like cancer, heart disease, diabetes, and stroke. In other words, a balanced diet can help give you a long, healthy life. If you choose not to eat a balanced diet, however, you’re likely to struggle with several health and mobility issues as you get older.
1. Helps Control Your Weight
Sure, you could diet to achieve a certain weight, but unless you make long, lasting changes, you’ll never be able to maintain your goal weight. Instead, focus on the importance of a balanced diet, rather than counting every single calorie. In fact, the only proven way to control your weight long-term is through eating a healthy diet and regular exercise.
2. Improves Your Mental Health
Have you been struggling with symptoms of anxiety and/or depression? At least part of the problem may be linked to your diet. While you’re not going to be able to cure your anxiety or depression by eating healthy, it can help reduce your symptoms and make you feel more like yourself again.
3. Good for Growth
A balanced diet is crucial for children and adolescents. As the body grows, it is important to receive the right nutrients so that cells are built and maintained, and the body grows at the right pace.
4. Better Skin and Hair
A healthy balanced diet also improves your looks. Eating well contributes to healthy skin and hair, and a “glow” that makes you look younger.
5. Strong Teeth and Bones
Have you ever wondered ‘why should we have a balanced diet?’ One of the top reasons is that getting enough calcium on a daily basis promotes strong bones and teeth. As you get older, it can male you less likely to deal with osteoporosis. If you really want to ensure a balanced diet, though, you’ll have to ensure you take in enough calcium and vitamin D. After all, without vitamin D, your body won’t be able to properly absorb all the calcium you give it.
Why Does the Doctor Always Advise a Balanced Diet?
Your doctor doesn’t advise a balanced diet just because he or she wants to bug you. Instead, it’s because everything in life comes back to how balanced your diet actually is. People see certain examples of others living an unhealthy lifestyle and still thriving, but these are the exceptions, not the rule. Additionally, seeming to thrive and not having any health issues are completely different things. Essentially, if you want to live a longer, healthier life, it’s critical to pay attention to what you’re eating.
6. It May Improve Your Memory
Thanks to a 2015 study, we know that certain nutrients can help protect you against cognitive decline and dementia. These nutrients include:
- Omega-3 fatty acids
- Flavonoids and polyphenols
- Vitamin C, D, and E
- Fish
7. Helps Manage Diabetes
Are you struggling to maintain a decent A1C? Limiting your intake of foods that contain added salt and sugar is one proven method for getting your A1C to healthier levels. Additionally, cutting out trans-fat, saturated fat, and fried foods in favor of healthier options can do all of the following:
- Keep your cholesterol and blood pressure in line.
- Better manage your blood glucose levels.
- Maintain a healthy body weight.
- Delay, or prevent, the complications of diabetes.
8. Improves Gut Health
Having a diet that’s high in fiber can help reduce gut inflammation. You can also help ensure that good bacteria will thrive in your colon through a combination of probiotics and prebiotics. Load your gut up on both of these essential nutrients by eating whole grains, legumes, fruit, and fibrous vegetables. Also, don’t be afraid to eat plenty of fermented foods such as yogurt and kimchi, as they contain probiotics too.
9. Reduces Your Risk of Cancer
Eating antioxidants has been linked to a lower cancer risk. You can find antioxidants in the following foods:
- Berries
- Carrots and pumpkins
- Dark, leafy greens
- Seeds and nuts
10. Gives You More Energy
Eating nutrient-dense food will last a longer time than snacking on easily digestible food such as simple/sugary carbohydrates. Rather than having a spike followed by a low, making healthier choices can keep you on a more even keel. Avoid feeling sluggish by staying away from trans-saturated and saturated fats. Focus on food that’s rich in iron, including dark leafy greens, to receive a boost of energy.
Why do We Need to Eat Food?
Food is one of the essential building blocks of life. Without it, you wouldn’t have the necessary energy to function. Whenever you eat, you’re taking in substances that help repair, grow, and maintain your body tissues. The healthier your diet is, the better your body will be able to perform these vital tasks.
What is the Purpose of Food?
Eating provides many purposes. First off, it gives you the energy you need to take on each day. Secondly, it allows your body to grow and repair itself. If you fail to eat, your body will begin breaking down your muscles to obtain protein, and you’re likely to begin hallucinating.
Creating Balanced Health
Creating a life with balanced health doesn’t simply mean eating a healthier diet. Although that’s the first thing you’ll need to do, it’s also important to take control of your mental health as well. This means paying attention to yourself so that you don’t burn out. You’ll need to incorporate several things into each day, including:
- Focus on today only.
- Say no if you can’t or won’t do something.
- Find a support system.
- Make resting a priority.
- Be reasonable and do not overcommit yourself.
If you combine these things with eating a healthy diet, you’ll find yourself in a much position to deal with everything that life throws at you.
Examples of a Balanced Diet
Everyone who wants to eat a balanced diet should include each of the following:
- 5 portions of fruit and vegetables per day.
- Protein is necessary and can be obtained from beans, meat, eggs, fish, etc.
- Your base meals should include higher fiber, starchy foods such as bread, potatoes, pasta, or rice.
- Eat some dairy or dairy alternatives.
- Drink at least 6-8 glasses of water per day.
- Use unsaturated spreads and oils, and only consume small amounts.
Remember: eating food that contains a high amount of sugar, salt, and/or fat is not recommended. However, it is okay to consume these foods occasionally and in small amounts. This is preferable to trying to make yourself skip them altogether, as that method does not usually work. Giving yourself a small treat every so often is a fantastic way to ensure you’ll stick with healthier eating habits!
One option that includes everything you need is the Mediterranean diet. It emphasizes healthy fats and plant-based foods, rather than counting your calories.
- Every Meal – Fruits, whole grains, veggies, and extra virgin olive oil.
- 3+ Servings Per Week – Nuts, legumes, and fish/seafood.
- 1 Serving Per Day – Low-fat dairy, eggs, and poultry.
- 1 Serving Per Week – Sweets and red meat.
Adopting this diet can be a fantastic way to reduce your odds of cardiovascular disease. It may also assist you with lowering your risk of metabolic syndrome, reducing your risk of certain cancers, keeping your cholesterol, blood pressure, and blood sugar levels healthy, and much more!
Alternatively, you can incorporate the DASH diet into your lifestyle. This diet emphasizes healthier foods but does allow you to have a treat every so often.
- Grains – 6-8 daily servings
- Poultry, meat, fish – 6 or less per day
- Vegetables – 4-5 per day
- Fruit – 4-5 per day
- Low-fat or fat-free dairy – 2-3 per day
- Fats and oils – 2-3 per day
- Sodium – 2,300 mg or less per day
- Nuts, dry beans, seeds, and peas – 4-5 servings per week
- Sweets – No more than 5 servings per week
FAQs
What are 5 benefits of healthy eating?
There are multiple health benefits, including helping you live longer, supporting your muscles, keeping your teeth, eyes, and skin healthy, strengthening your bones, and reduces your risk of developing certain cancers, type 2 diabetes, and heart disease.
What are 3 consequences of a poor diet?
Your risk of suffering from obesity goes way up, as does your risk of developing heart disease, type 2 diabetes, and cancer. You’ll also have a greater risk of suffering from a stroke.
What are the 10 harmful effects of junk food?
Eating junk food, including fries, hamburgers, sugary sodas, biscuits, and cakes, can cause the following:
- High cholesterol
- Cardiovascular problems
- Kidney damage
- Diabetes
- Liver disease
- Obesity
- Dental cavities
- Cancer
- Skin problems
- Depression
How eating healthy will affect your life?
To explain the importance of a balanced diet, we only need to look at the results. Adults who make healthy food choices generally live longer, and they also have a reduced chance of becoming obese or suffering from type 2 diabetes, certain cancers, and heart disease.
Choosing a Healthier Lifestyle
As you can see, it simply makes good sense to be more aware of your diet. There are also some other things you can do to improve your health, including seeing a chiropractor. Innovative Health and Wellness provides chiropractic services to people who prefer to take a holistic approach to their health.
Book your initial consultation today at our Atlanta or Woodstock location!