Following a healthy diet offers numerous benefits, including strengthening bones, protecting the heart, preventing disease, and improving mood. A healthy diet generally includes nutrient-dense foods from all major food groups, including lean proteins, whole grains, healthy fats, and a variety of colorful fruits and vegetables. This article explores the key benefits of a healthy diet and the scientific evidence that supports them.
Benefits of a Healthy Diet
Heart Health
The foods you eat can lower blood pressure and help maintain a healthy heart. The DASH (Dietary Approaches to Stop Hypertension) diet is rich in heart-healthy foods. This program recommends:
- Eating plenty of vegetables, fruits, and whole grains.
- Choosing fat-free or low-fat dairy products, fish, poultry, beans, and nuts.
- Limiting saturated and trans fats, such as fatty meats and full-fat dairy products.
- Limiting drinks and foods with added sugars.
- Restricting sodium intake to less than 2,300 milligrams per day (ideally 1,500 mg daily) and increasing potassium, magnesium, and calcium intake.
Limiting certain types of fats can also improve heart health. Eliminating trans fats reduces levels of low-density lipoprotein (LDL) cholesterol. This type of cholesterol causes plaque to build up in the arteries, increasing the risk of heart attack and stroke. A diet rich in unsaturated fats, such as monounsaturated and polyunsaturated fats from vegetable oils, seeds, nuts, whole grains, and fish-especially the polyunsaturated omega-3 fatty acids-are important components of a healthy diet and are also essential for cardiac health. Dietary fat per se is not associated with risk of chronic disease.
Cancer Prevention
The American Institute for Cancer Research recommends a diet rich in fruits, vegetables, whole grains, and beans to promote overall health and potentially reduce the risk of cancer. Some believe that antioxidants in these foods play a key role in preventing cancer. However, according to the National Cancer Institute, while laboratory and animal studies link certain antioxidants to a reduced incidence of free radical damage due to cancer, human trials remain inconclusive. Doctors advise against using these dietary supplements without consulting them first.
Maintaining a moderate weight may also reduce cancer risk, as obesity can increase a person’s risk of developing cancer and lead to less favorable outcomes.
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Mood Enhancement
Some evidence suggests a close relationship between diet and mood. A 2020 study found that diet can affect several factors that may impact a person’s mood, including:
- Blood glucose levels
- Immune activation
- The gut microbiome
The researchers also found that certain diets, such as the Mediterranean diet, may be linked to better mental health, while diets high in red meat, processed foods, and high-fat foods may have the opposite effect. The researchers emphasize the need for further research into the mechanisms linking food and mental health. If a person suspects they have symptoms of depression, talking with a doctor or mental health professional may help.
Brain Health
A healthy diet may help maintain cognition and brain health. The following diets incorporate many elements associated with a lower risk of cognitive decline and dementia:
- Mediterranean diet
- Nordic diet
- DASH diet
- MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay)
Weight Management
Maintaining a moderate weight can help reduce the risk of chronic health issues. A person who is overweight or obese may be at risk of developing certain conditions, including:
- Coronary heart disease
- Type 2 diabetes
- Osteoarthritis
- Stroke
- Hypertension
- Certain mental health conditions
- Some cancers
Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. A healthy diet can help people stay within their daily limits without monitoring their calorie intake. Portion control is essential for weight maintenance. The percentage of calories from dietary fat has little relationship with weight maintenance, while low consumption of sugary beverages and trans fats and higher intake of dietary fiber appear to be helpful. Regular exercise and the avoidance of extreme inactivity, such as excessive television watching, are also integral strategies for weight control.
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Diabetes Management
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
People with diabetes must limit their intake of foods with added sugar and salt. They should also consider avoiding fried foods high in saturated and trans fats.
Strong Bones and Teeth
A diet with adequate calcium and magnesium is important for strong bones and teeth. Maintaining healthy bones can minimize the risk of bone issues later in life, such as osteoporosis. Sources of calcium include:
- Dairy products
- Kale
- Broccoli
- Canned fish with bones
Food manufacturers often fortify cereals, tofu, and plant-based milk with calcium. Magnesium is abundant in many foods, and some of the best sources include:
- Green leafy vegetables
- Nuts
- Seeds
- Whole grains
Improved Sleep
While a variety of factors, including sleep apnea, can disrupt sleep patterns, proper nutrition can contribute to better sleep quality.
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Nutritional Adequacy
Good nutrition helps fuel your body. The foods you eat supply the nutrients your body needs to maintain your brain, muscle, bone, nerves, skin, blood circulation, and immune system. There are two major classes of nutrients in food: macronutrients and micronutrients. Macronutrients are carbohydrates, protein, and fat. In comparison, micronutrients are individual vitamins and minerals. For optimal health, science supports following a plant-based diet like the Mediterranean-DASH (Dietary Approaches to Stop Hypertension) diet, and MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet.
Superfoods
While most foods in plant-based diets offer important health benefits, certain ones stand out. These "superfoods" pack the biggest nutritional punch. People should try to eat some of these healthy foods every day or as often as possible.
- Berries
- Fatty fish: Fatty fish can be a good source of protein and omega-3 fatty acids, which help prevent heart disease.
- Leafy greens
- Nuts: Hazelnuts, walnuts, almonds, and pecans are good plant protein sources.
- Olive oil
- Whole grains: A good source of soluble and insoluble fiber, whole grains also contain several B vitamins and minerals.
- Yogurt: A good source of calcium and protein, yogurt contains live cultures called probiotics.
- Cruciferous vegetables: These include broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, kohlrabi, mustard greens, radishes, and turnips.
- Legumes: This broad category includes kidney, black, red, and garbanzo beans, soybeans, and peas.
Practical Tips for Healthy Eating
Balanced Diet
While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and minerals in our diets to sustain a healthy body and mind.
Protein: Protein helps support your mood and cognitive function. Including a variety of plant-based sources of protein each day can ensure your body gets all the essential protein it needs. Aim for at least half of protein from plants-beans, nuts, seeds, whole grains, fruits, and vegetables. Choose fish, eggs, poultry for most of the rest, with small amounts of red meat and dairy making up the balance.
Fat: Including more unsaturated fat in your diet can help improve your mood and protect your health. Dietary fat per se is not associated with risk of chronic disease.
Carbohydrates: Switching from simple, refined carbs to complex, unrefined carbs, and balancing your meals with protein and unsaturated fat, can help prevent rapid spikes in blood sugar, and fluctuations in mood and energy. Limit intake of sources of rapidly digested carbohydrates such as white flour, white rice, pastries, sugary drinks, and French fries. In their place, emphasize whole grains (such as brown rice, barley, bulgur, quinoa, and wheat berries), whole fruits and vegetables, beans, and nuts. Aim for at least 6 servings of whole grains a day.
Fiber: Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight by feeling fuller longer.
Calcium: It’s vital to include calcium-rich foods in your diet, limit those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.
Gradual Changes
Switching to a balanced, nutritious diet doesn’t have to be an all or nothing proposition. A better approach is to make a few small changes at a time. Keeping your goals modest can help you achieve more in the long term without feeling deprived or overwhelmed by a major diet overhaul. Think of improving your diet as a number of small, manageable steps-like adding a salad to a meal once a day.
Mindfulness
Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food. When changing your dietary habits, it’s important to focus on making changes that help improve the overall quality of your diet. Replacing saturated fats with healthy fats (such as switching fried chicken for grilled salmon) can make a positive difference to your health. Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more balanced and nutritious your food, the better you’ll likely feel after a meal.
Hydration
Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many of us go through life dehydrated-causing tiredness, low energy, and headaches. Water is the best choice for hydration. Coffee and tea in moderation (with only a small amount of milk or sugar) are generally safe and healthful beverages. If milk is part of the diet, skim or low-fat milk is best. Avoid sugar-laden drinks such as sodas, fruits drinks, and sports drinks. Limit fresh juice to one small glass a day.
Moderation
In essence, it means eating only as much food as your body needs. You should feel satisfied at the end of a meal, but not stuffed. For many of us, moderation means eating less than we do now. But it doesn’t mean eliminating the foods you love. Try not to think of certain foods as “off-limits.” When you ban certain foods, it’s natural to want those foods more, and then feel like a failure if you give in to temptation. Start by increasing your mindfulness around those foods. Does your body want certain food or do you just eat out of habit? Think smaller portions. Serving sizes have ballooned recently. When dining out, choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything. At home, visual cues can help with portion sizes. Your serving of meat, fish, or chicken should be the size of a deck of cards and half a cup of mashed potato, rice, or pasta is about the size of a traditional light bulb.
Eating Habits
Take your time. It’s important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids. Eat with others whenever possible. Be mindful about snacking. While snacking can help to keep you going during the day between meals, it can also be a crutch when you are bored or stressed. Be aware of emotional eating. We don’t always eat just to satisfy hunger. Many of us also turn to food to relieve stress or cope with unpleasant emotions such as sadness, loneliness, or boredom. But by learning healthier ways to manage stress and emotions, you can better maintain a balanced diet. Eat breakfast, and eat smaller meals throughout the day. Try to avoid eating late at night. While the evidence is mixed, some studies have linked late-night eating with weight gain. This may be associated with non-hunger eating.
Fruits and Vegetables
Fruits and vegetables are nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Focus on eating the recommended daily amount of at least five servings of fruit and vegetables and it will naturally fill you up. A serving is half a cup of raw fruit or veg or a small apple or banana, for example. Add color. Not only do brighter, deeper colored vegetables contain higher concentrations of vitamins, minerals and antioxidants, but they can vary the flavor and make meals more visually appealing. Liven up salad greens. Branch out beyond lettuce. Kale, arugula, spinach, mustard greens, broccoli, and Chinese cabbage are all packed with nutrients. Cook green beans, broccoli, Brussels sprouts, and asparagus in new ways. Instead of boiling or steaming these healthy sides, try grilling, roasting, or pan frying them with chili flakes, garlic, shallots, mushrooms, or onion. Or marinate in tangy lemon or lime before cooking. Aim for at least 5 servings of fruit and vegetables a daily minimum; 9 a day is even better. Eat for variety and color. Each day try to get at least one serving of a dark green leafy vegetable, a yellow or orange fruit or vegetable, a red fruit or vegetable, and a citrus fruit.
Supplements
An optimal diet generally provides all the vitamins, minerals, and other micronutrients needed for good health. Taking an RDA-level multivitamin-multimineral supplement each day that contains folic acid and 1,000 IU of vitamin D provides an inexpensive nutritional safety net.
Dietary Patterns
One dietary pattern that may harm long-term health is the typical Western diet-rich in red meat, highly processed grains, and sugar, and lacking in fruits, vegetables, whole grains, and fiber.
Traditional diets developed in countries surrounding the Mediterranean Sea have been linked with lower rates of heart disease and other chronic conditions. Such diets also appear to transplant well to foreign soil. Although there is no single diet that can be called “the” Mediterranean diet, those worthy of the name are high in extra virgin olive oil; high in whole grain foods and fiber; and rich in fruits, vegetables, legumes, and nuts. Small portions of cheese and yogurt are eaten daily; fish is consumed in varying amounts; red meat, poultry, eggs, and sweets are consumed sparingly. Modest amounts of red wine complement meals, and regular physical activity is a part of daily life.
Compared with an average American diet, the DASH diet lowered participants’ systolic blood pressure by an average of 5.5 mm Hg and diastolic pressure by 3 mm Hg. A low-sodium DASH approach was even more effective; the results were comparable to those from trials of antihypertensive medications. The impact of the DASH diet goes beyond lowering blood pressure.