You know eating healthy is good for you. In today's world, where it’s easy to choose fast and convenient meals over balanced and nutritious meals, maintaining a healthy diet can feel like an uphill battle. Healthful eating is about embracing a lifestyle that can lead to improved health. A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet. What do you get in return? A bunch of potential health benefits that are good for the whole family.
What Constitutes a Healthy Diet?
A healthy diet comprises a combination of different foods. These include:
- Staples like cereals (wheat, barley, rye, maize or rice) or starchy tubers or roots (potato, yam, taro or cassava).
- Legumes (lentils and beans).
- Fruit and vegetables.
- Foods from animal sources (meat, fish, eggs and milk).
A healthy diet is one in which macronutrients are consumed in appropriate proportions to support energetic and physiologic needs without excess intake while also providing sufficient micronutrients and hydration to meet the physiologic needs of the body [10]. Macronutrients (i.e., carbohydrates, proteins, and fats) provide the energy necessary for the cellular processes required for daily functioning [11].
Carbohydrates are the primary source of energy in the diet and are found in the greatest abundance in grains, fruits, legumes, and vegetables [14]. In terms of deriving a health benefit, whole grains are preferred over processed grains, the latter having been stripped of germ and bran during the milling process, resulting in lower amounts of fiber and micronutrients [15]. Meta-analyses of prospective cohort studies have linked increased whole-grain intake to a reduced risk of coronary heart disease, stroke, cardiovascular disease, and cancer, as well as to the decreased risk of mortality due to any cause, cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease [15,16,17].
Fresh fruits and vegetables supply energy as well as dietary fiber, which promotes the feeling of satiety and has positive effects on gastrointestinal function, cholesterol levels, and glycemic control [18]. In addition, fresh fruits and vegetables are key sources of phytochemicals (e.g., polyphenols, phytosterols, carotenoids), which are bioactive compounds believed to confer many of the health benefits associated with fruit and vegetable consumption [19].
Read also: Healthy food access with Highmark Wholecare explained.
Dietary proteins provide a source of energy as well as amino acids, including those that the human body requires but cannot produce on its own (i.e., essential amino acids). Dietary proteins are derived from both animal (meat, dairy, fish, and eggs) and plant (legumes, soya products, grains, nuts, and seeds) sources, with the former considered a richer source due to the array of amino acids, high digestibility, and greater bioavailability [27].
Fats (or lipids) are the primary structural components of cellular membranes and are also sources of cellular energy [35]. Dietary fats fall into 4 categories: monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. The fat content of food is generally an admixture of these different types [35]. Unsaturated fats are found in a variety of foods, including fish, many plant-derived oils, nuts, and seeds, whereas animal products (and some plant-derived oils) contribute a larger proportion of saturated fats [35,36].
Although required in trace amounts compared with macronutrients, micronutrients are necessary for normal growth, metabolism, physiologic functioning, and cellular integrity [12,13]. The shift from whole foods to processed, refined foods has reduced the micronutrient quality of the modern Western diet [44]. Vitamin and mineral inadequacies have been implicated in cellular aging and late-onset disease, as scarcity drives chronic metabolic disruption.
Water is the principal component of the body, constituting the majority of lean body mass and total body weight [13]. Water not only provides hydration but also carries micronutrients, including trace elements and electrolytes [46,47]. Drinking water may supply as much as 20% of the daily recommended intake of calcium and magnesium [47].
Specific Dietary Approaches
Based on our understanding of nutritional requirements and their likely health impacts as described above, healthy dietary patterns can be generally described as those that are rich in health-promoting foods, including plant-based foods, fresh fruits and vegetables, antioxidants, soya, nuts, and sources of omega-3 fatty acids, and low in saturated fats and trans fats, animal-derived proteins, and added/refined sugars [48]. Patterns such as these are naturally occurring in certain regions of the world and rooted in local/regional tradition and food sources, as is the case for the traditional Mediterranean and Asian diets.
Read also: Healthy Eating on the Run
The Mediterranean Diet
The Mediterranean diet is based on components of the traditional dietary patterns of Euro-Mediterranean countries and encompasses not only the types of foods consumed and their relative contributions to daily nutrient intake, but also an approach to eating that is cognizant of how foods are sourced (e.g., sustainability and eco-friendliness), cooked, and eaten, as well as lifestyle considerations such as engaging in regular physical activity, getting adequate rest, and participating in fellowship when preparing and sharing meals [7]. The primary basis of daily meals in the Mediterranean diet is cereals such as whole-grain bread, pastas, couscous, and other unrefined grains that are rich in fiber and a variety of fruits and vegetables of different colors and textures that are high in micronutrients, fiber, and phytochemicals (Table 1) [7,9,49,50,51,52]. Dairy products, preferably low-fat yogurt, cheese, or other fermented dairy products, are recommended daily in moderation as a source of calcium, which is needed for bone and heart health. Olive oil serves as the primary source of dietary lipids and is supplemented with olives, nuts, and seeds. Water (1.5-2.0 L/day or ~8 glasses) is recommended as the main source of hydration, whereas wine and other fermented alcoholic beverages are generally permitted in moderation, to be consumed with meals. Fish, white meat, and eggs are the primary sources of protein; red meat and processed meats are consumed less frequently and in smaller portions.
The DASH Diet
The DASH diet derives its name from the Dietary Approaches to Stop Hypertension study, which evaluated the influence of dietary patterns on blood pressure [8]. The DASH diet is defined as: low in saturated fat and dietary cholesterol; rich in potassium, magnesium, calcium, and fiber; emphasizing fruits, vegetables, whole grains, and low-fat dairy products; including fish, poultry, nuts, and seeds; and limiting red meat, sweets, and sugary beverages. Patients who consumed a diet that was rich in fruits, vegetables, and low-fat dairy and that included a reduced amount of saturated and total fat and cholesterol experienced significantly greater reductions in blood pressure than patients who consumed a control diet that was similar in composition to a typical American diet (difference in SBP/DBP, −5.5/−3.0 mmHg; p < 0.001) or a diet rich in fruits and vegetables with a reduced amount of snacks and sweets (−2.7/−1.9 mmHg; p ≤ 0.002). All 3 diets had a sodium content of 3 g per day.
Key Benefits of a Healthy Diet
Eating healthier - like following the produce-and-fiber-rich Mediterranean diet or DASH diet - may lower your risk of serious disease.
- Non-communicable diseases (NCDs) such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are among the leading causes of death and disability throughout the world. Dietary choices, for example, contribute to the risk for developing hypertension, hypercholesterolemia, overweight/obesity, and inflammation, which in turn increase the risk for diseases that are associated with significant morbidity and mortality, including cardiovascular disease, diabetes, and cancer
Eating all those fruits and vegetables, along with other fiber-rich foods and healthy sources of protein, may help you maintain a healthier immune system. That means you’ll be able to fight off the germs that cause colds and flu. And you’ll likely recover more quickly if you do get sick. Of course, food can’t do that alone.
Your body and brain need fuel to power you through your day. Sure, a candy bar will give you a quick burst. But you’re more likely to crash once the sugar rush disappears. A better idea? Eat meals and snacks that combine protein and unsaturated fats with unrefined carbs like whole grains. Those foods raise blood sugar slowly, which your body converts into energy. Eat complex carbohydrates like oats, sweet potatoes, and whole grains to provide your body with a steady source of energy. A diet filled with processed foods and excessive sugar can lead to energy spikes and crashes.
Read also: Mobile Dining Revolution
Eating lots of processed foods that are low in fiber and high in saturated fats can interfere with deep sleep. That’s the stage of sleep that allows you to feel your best when you wake up. For a better night’s sleep, get plenty of fiber from vegetables, fruits and whole grains. Choose low-fat protein sources. And go for foods that are high in B vitamins, which may help regulate melatonin, the sleep hormone.
Kids need healthy foods to fuel their growing brains. But older adults need to continue eating healthy foods to keep their brains sharp too. Those foods are highlighted in the MIND diet. They include whole grains, leafy greens, nuts, beans, berries, poultry and fish, with fat mainly coming from olive oil. A healthy diet may help maintain cognition and brain health.
Sure, you need calcium to build strong bones and keep them that way. But you also need many other vitamins and minerals, including vitamin D, magnesium and vitamins K, C and A. Food is the best way to get these nutrients. A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.
Eating foods rich in vitamins C and E, zinc, lutein, zeaxanthin and omega-3 fatty acids can be good for your eyes. You can lower your risk of serious eye conditions that can cause blindness, such as age-related macular degeneration and cataracts.
The Mediterranean diet offers plenty of anti-inflammatory foods. They are rich in antioxidants and vitamins that can help ease joint pain and improve other symptoms of arthritis. Those include fatty fish rich in omega 3s (like salmon), unsalted nuts and seeds, and beans.
One of the most significant benefits of following a healthier diet is improved physical health. A well-balanced diet provides your body with the essential nutrients it needs to function at its best. Start by adding more fruits and vegetables into your meals. Aim for at least five servings a day. Choose whole grains like brown rice, quinoa, and whole-wheat bread over refined grains like white flour, corn grits, white rice, and white bread.
Maintaining a healthy weight is another key benefit of a better diet. Eating nutrient-dense foods can help you control your calorie intake while providing essential nutrients. Practice portion control by following the recommended portion size on food labels, being selective about having seconds, and eating more slowly. Maintaining a moderate weight can help reduce the risk of chronic health issues.
Your diet affects much more than your physical health. It also has a profound impact on your mental well-being. More and more studies are showing the link between diet and mood. The thought behind how food affects our mood is based on how serotonin, a feel-good hormone, changes our brain chemistry. Add mood-boosting foods like fruits, vegetables, whole grains, lean meats, fish, nuts, legumes, low-fat dairy, and olive oil. Reduce or eliminate your intake of high-fat, high-sugar, high-salt, and processed foods.
Eating a healthy diet isn't just about the present - it's an investment in your future. A balanced diet provides your body with the building blocks it needs for peak health and can contribute to increased longevity. Make dietary choices that align with long-term health goals rather than short-term indulgences. Choose foods high in essential nutrients like vitamins, minerals, and fiber while avoiding those that are high in sugar, salt, and unhealthy fats.
A healthy diet may help a person with diabetes: manage their blood glucose levels, keep their blood pressure within target ranges, keep their cholesterol within target ranges, prevent or delay complications of diabetes, maintain a moderate weight.
Practical Tips for a Healthier Diet
- Start Early: A healthy diet starts early in life - breastfeeding fosters healthy growth and may have longer-term health benefits, like reducing the risk of becoming overweight or obese and developing noncommunicable diseases later in life. Feeding babies exclusively with breast milk from birth to 6 months of life is important for a healthy diet. It is also important to introduce a variety of safe and nutritious complementary foods at 6 months of age, while continuing to breastfeed until your child is two years old and beyond.
- Embrace Fruits and Vegetables: They are important sources of vitamins, minerals, dietary fibre, plant protein and antioxidants. People with diets rich in vegetables and fruit have a significantly lower risk of obesity, heart disease, stroke, diabetes and certain types of cancer. Aim for at least five servings a day.
- Limit Unhealthy Fats: Fats and oils and concentrated sources of energy. Eating too much, particularly the wrong kinds of fat, like saturated and industrially-produced trans-fat, can increase the risk of heart disease and stroke. Using unsaturated vegetable oils (olive, soy, sunflower or corn oil) rather than animal fats or oils high in saturated fats (butter, ghee, lard, coconut and palm oil) will help consume healthier fats. To avoid unhealthy weight gain, consumption of total fat should not exceed 30% of a person's overall energy intake.
- Reduce Sugar Intake: For a healthy diet, sugars should represent less than 10% of your total energy intake.
- Be Mindful of Processed Foods: It’s best to limit processed foods like cookies, chips and cold cuts. Also, you want to be mindful of added sugar, sodium and saturated fat in packaged and frozen foods.
- Stay Active: Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity (or an equal combination of both) each week. Regular physical activity can help you maintain your weight, keep off weight that you lose and reach physical and cardiovascular fitness.
- Read Labels: Read the Nutrition Facts and ingredient list on packaged food labels to choose those with less sodium, added sugars and saturated fat.
- Seek Guidance: Perhaps, you can schedule an appointment with your doctor or a registered dietitian to see where you may be deficient in those essential micro or macronutrients. Then, once you determine your calorie and nutrient needs based on your age, size, gender and activity level.