Food is more than just fuel; it's a fundamental part of human health, influencing nearly every aspect of biological function. The choices we make about what we eat have a profound impact on our physical and mental well-being, affecting everything from our risk of chronic diseases to our mood and cognitive function. A nutritious diet offers extensive and scientifically backed benefits across all ages and life stages.
The Power of a Healthy Diet
Physical Health Benefits
A balanced diet significantly reduces the risk of developing noncommunicable chronic diseases like type 2 diabetes, cardiovascular disease, and certain cancers. Poor diet and malnutrition are associated with a wide range of diseases and health conditions.
What we eat has a major impact on heart health. A diet rich in fiber, omega-3 fatty acids, fruits, vegetables, and whole grains can help support heart health. Conversely, a high intake of saturated fat, excess sodium, and refined sugars increases the risk of heart disease, stroke, and hypertension.
For people already living with diabetes, nutrition is critical for managing blood sugar levels, preventing complications, and improving overall quality of life.
Mental Health Benefits
You may wonder whether healthy foods can improve your mood. Research on the relationship between nutrition and mental health is emerging, but some suggests a connection between diet and mood. Certain foods contain compounds that may impact the neurotransmitters dopamine, serotonin, and GABA, possibly brightening your mood. Healthy mood-boosting foods include bananas, oats, berries, and nuts, among others.
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One 2018 review of clinical trials shows that consuming omega-3s in fish oil may lower depression scores. Given that a 3.5-ounce (100-gram [g]) serving of cooked salmon provides 1,841 mg of EPA and DHA, eating this fish, along with tuna or herring, a few times per week is a great way to add these fats into your diet.
Dark chocolate may improve mood by releasing a cascade of feel-good and health-promoting compounds, including polyphenols, flavonoids, vitamins, minerals, and oleic acid. It’s best to opt for dark chocolate, which is higher in flavonoids and lower in added sugar than milk chocolate. You should stick to 1 to 2 small squares of 70 percent or more cocoa solids at a time since it’s a high calorie food. Also choose dark chocolate with lower sugar content.
Bananas are excellent sources of prebiotics, especially when slightly underripe with a little green on the peel. Prebiotics, a type of fiber, feed beneficial bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders. One ripe banana (115 g) provides 18 g of sugar and 5.3 g of dietary fiber. When paired with fiber, sugar slowly releases into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and changes in mood. Pairing bananas with a healthy protein or fat may also help slow absorption and steady glucose levels. For example, bananas and peanut butter or adding a banana to a balanced breakfast.
The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, increasing alertness and attention. A 2019 study of 70 adults found that both caffeinated and decaffeinated coffee may significantly improve mood, with caffeinated coffee showing a higher mood improvement.
Longevity and Disease Prevention
Beyond weight management and physical fitness, your dietary choices can greatly influence long-term health and well-being. One of the most powerful factors influencing longevity is diet. What we eat daily shapes our healthspan and life expectancy. A nutritious diet is a powerful tool for building a healthier society. A nutritious diet doesn't only benefit the individual: it reduces the burden on healthcare systems and enhances the productivity and vitality of entire populations. With aging societies and rising chronic disease rates, nutrition serves as a proactive way to address these challenges, lower healthcare costs, and improve quality of life.
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Noncommunicable diseases, including heart disease, diabetes, cancer, and chronic respiratory diseases, are the leading causes of death globally. According to the World Health Organization, noncommunicable diseases killed at least 43 million people in 2021, about 75% of non-pandemic-related deaths globally. The good news is that many of these conditions are preventable through diet.
Oral Health
In addition to its impact on vital organs such as the heart, recent research suggests that healthy dietary habits can also benefit your gums. Inflammation of the gums is a delicate and complex process in which the body’s immune response plays an important role. It’s well documented that certain nutritional elements can influence this immune response, such as the antioxidants Vitamin C and E.
Kiwi fruit, one of the richest sources of vitamin C, was used in a recent study involving patients with untreated gum disease. Participants who consumed kiwi daily experienced a significant reduction in gingival inflammation. Further research suggests that oral health doesn’t exist in isolation, it’s closely linked to overall health. Healthy foods, particularly those rich in calcium, phosphorus, and fiber, strengthen tooth enamel and support gum health.
Maintaining strong oral health becomes increasingly essential for older adults not just for comfort and confidence, but also for ensuring healthy eating habits and overall well-being.
The Building Blocks of a Healthy Diet
Gaining an appreciation for the impact of healthy eating starts with a closer look at its building blocks: macronutrients and micronutrients.
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Macronutrients
Macronutrients are the nutrients your body needs in larger quantities. These are the body's primary source of energy and play an important role in gut health and immune function.
- Carbohydrates: Simple carbohydrates are found naturally in foods like fruits and milk, as well as in added sugars found in sweets and sodas. Complex carbohydrates are rich in fiber and provide longer-lasting energy. They are found in whole grains, vegetables, and legumes.
- Proteins: Often called the "building blocks" of the body, proteins are essential for the growth, maintenance, and repair of all tissues, including muscles, organs, skin, and hair. Complete proteins contain all the nine key building blocks (amino acids) your body needs but can’t produce itself. Incomplete proteins are mostly plant-based as they lack one or more of the essential amino acid building blocks.
- Dietary Fats: Dietary fats are crucial for many bodily functions, including energy storage and the absorption of vitamins that dissolve in fat (A, D, E, and K). They also contribute to a feeling of fullness and add richness to the taste of meals. Unsaturated fats (healthy fats) are found in plant-based oils, nuts, seeds, and fatty fish. Saturated fats are primarily found in animal products like red meat, butter and some tropical oils like coconut oil and palm oil. Trans fats are often artificially created and found in processed and fried foods.
Micronutrients
Micronutrients, though required in smaller quantities than macronutrients, are essential for countless bodily processes and the maintenance of overall health.
- Vitamins: These are organic compounds vital for normal metabolic and cellular processes, growth, and disease prevention.
- Minerals: These are naturally occurring elements found in soil and water, absorbed by plants, and consumed by animals. They are crucial for strong bones and teeth, nerve transmission, muscle contraction, and many other functions.
The Importance of Variety and Balance
It's important to keep in mind that no single food provides all the necessary nutrients your body requires. The key to optimal health lies in consuming a diverse and balanced diet from all major food groups. Filling your plate with a variety of whole, unprocessed foods from all five food groups we listed earlier can make a big difference. Developing healthy eating habits takes time, and patience is key.
The Influence of Culture and Community
Beyond providing nutrients, food plays a central role in culture and community. Shared meals build relationships, reduce feelings of isolation, and are associated with greater happiness and life satisfaction. Each culture holds its own interpretation of what it means to “eat well” or “live well.” For some, this may mean harmony between food and the environment; for others, it’s rooted in family traditions or religious practices.
Traditional Diets vs. Traditional diets-such as those followed in Okinawa, the Mediterranean, or among Indigenous communities-have long centered around whole plant-rich foods, seasonal produce, and shared meals within the community. Unfortunately, as societies modernize, there is a noticeable shift away from these traditional diets toward more high-calorie, low-nutrient processed foods that are often low in fiber, essential vitamins, and minerals.
Maximizing Employee Wellness Through Healthy Eating Programs
Today’s labor force is on the lookout for ways to lead a healthier lifestyle-and companies that provide tools for achieving these goals are loved for it. Companies are increasingly recognizing the importance of employee wellness programs, particularly those focused on healthy eating. These programs not only improve employee health but also boost productivity, reduce healthcare costs, and increase employee engagement.
Benefits of Workplace Wellness Programs
Research shows that for every $1 invested in employee wellness, companies can get a $6 return. Highly engaged employees are less likely to leave their current company.
Healthy Savings grocery discounts can empower your employees to save money while choosing healthier products. Healthy Savings produces unrivaled engagement rates in the workforce, oftentimes 10x higher than existing workplace wellness and benefits programs-so you can be sure you’re supporting employees in a direct and meaningful way. Our innovative technology makes using the program simple so you can focus more on wellness and less on logistics-all while our simple, user-friendly design keeps employees engaged and happy. Healthy Savings starts with discounts on healthier food, pharmacy, baby care and household cleaning items, and then adds 25% off fresh produce-with no clicking, clipping, or downloading coupons. The Healthy Savings program receives up to 10X higher engagement than comparable workplace wellness programs.
Devoted Health Food & Home Card
Some health plans, like those offered by Devoted Health, provide additional support for healthy eating through programs like the Food & Home Card. This card allows eligible members to purchase qualifying foods and pay for utility bills, mortgage, or rent.
How to Qualify:
- If you’re enrolled in a C-SNP: Before we can send your card, we need to have your C-SNP qualification form filled out and signed by your doctor. If we have trouble getting in touch with your doctor, we may reach out to you about other ways to confirm you qualify.
- If you’re enrolled in any other Devoted Health plan: We’ll check your claims and medical records to look for proof that you have a health condition that qualifies you for the benefit. We may need to reach out to you or your provider for more details. If you don’t want to wait while we look for proof, you can qualify temporarily by letting us know that you have a qualifying health condition. Either way, be sure to use the full amount - you can’t roll over unused money to the next month. We automatically refill your card on the first of each month, so make sure you don’t throw it away!
How to Use:
- Shop at participating grocery stores: including Walmart, Kroger, Dollar General, Publix, Food Lion, Safeway, The Giant Company, Giant Eagle, Albertsons, Sedano's, and more
- Choose qualifying foods
- Swipe your Food & Home Card as CREDIT
You can only use your card at participating stores - not at convenience stores, restaurants (including fast food), or gas stations.
Qualifying Foods:
You can buy most foods, but we recommend sticking with items like:
- Fruits and vegetables
- Fish and lean meats
- Eggs, cheese, milk, and other dairy products
- Whole grains, like whole wheat bread and brown rice
- Nuts, seeds, and spreads
- Olive oil and other plant-based oils
- Supplemental drinks like Boost® and Ensure®
You can’t use your card for certain items, including soda, candy, alcohol, baby formula, and pet food. As long as you’re buying a type of item that’s allowed, you can choose any size or brand that you like.
Paying Bills:
- Use your 16-digit card number.
- Keep in mind: You can pay any utility company or landlord that accepts Visa and has a qualifying Merchant Category Code (MCC) - meaning they need to be listed in Visa’s system as a utility, rent, or mortgage provider. The address on the bill needs to match your address on file with Devoted. If there’s a processing fee, we'll use part of your monthly benefit to pay the fee. You can not use your benefit on money orders, prepaid cell phone service, or gasoline for your car.
- You can pay most common bills, including: Electricity, water, sewer, trash, Home heating fuel (like oil or home natural gas), Internet and phone, Rent or mortgage.
Happy & Healthy Products Franchise
For those looking to take a more entrepreneurial approach to promoting healthy eating, Happy & Healthy Products offers a franchise opportunity. This semi-absentee, home-based franchise allows passive ownership, making it possible to start and run the business while maintaining a job or other obligations.
Franchise Highlights:
- Semi-absentee ownership
- Home-based opportunity
- Veteran discount available
- Focus on healthy food products