Why eat healthy

In a study , researchers found that a diet rich in fruits reduced the risk of upper gastrointestinal tract cancers. They also found that a diet rich in vegetables, fruits, and fiber lowered the risk of colorectal cancer , while a diet rich in fiber reduces the risk of liver cancer. Read more about cancer-fighting foods here. In , researchers found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue. A diet with a high glycemic load includes many refined carbohydrates , such as those found in soft drinks, cakes, white bread, and biscuits.

Vegetables, whole fruit, and whole grains have a lower glycemic load. If a person suspects they have symptoms of depression, talking to a doctor or mental health professional can help. The colon is full of naturally occurring bacteria, which play important roles in metabolism and digestion.

Certain strains of bacteria also produce vitamins K and B, which benefit the colon. These strains also help fight harmful bacteria and viruses. A diet low in fiber and high in sugar and fat alters the gut microbiome, increasing inflammation in the area. However, a diet rich in vegetables, fruits, legumes, and whole grains provides a combination of prebiotics and probiotics that help good bacteria thrive in the colon.

Fiber is an easily accessible prebiotic and is abundant in legumes, grains, fruits, and vegetables. It also promotes regular bowel movements, which can help prevent bowel cancer and diverticulitis.

A study identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following to be beneficial:.

Among other diets, the Mediterranean diet incorporates many of these nutrients. Read more about foods to boost brain function here.

Maintaining a moderate weight can help reduce the risk of chronic health issues. Having overweight or obesity are risk factors for several conditions, including:.

Many healthful foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. A person can determine their calorie requirements using guidance from the Dietary Guidelines for Americans — Maintaining a healthful diet free from processed foods can help a person stay within their daily limit without monitoring calorie intake. Minus Related Pages. Benefits of Healthy Eating for Adults Picture of body identifying benefits of healthy eating for adults.

May help you live longer Keeps skin, teeth, and eyes healthy Supports muscles Boosts immunity Strengthens bones Lowers risk of heart disease, type 2 diabetes, and some cancers Supports healthy pregnancies and breastfeeding Helps the digestive system function Helps achieve and maintain a healthy weight Download: Benefits of Healthy Eating for Adults pdf icon [PDFKB] Benefits of Healthy Eating for Children Picture of body identifying benefits of healthy eating for children.

To receive email updates about this topic, enter your email address. Save money by getting fruits and vegetables in season or on sale. Get more smart shopping tips for veggies and fruits. Understanding the Nutrition Facts label on food packages can help you make healthy choices. In general: calories per serving is moderate calories per serving is high To stay at a healthy weight, you need to balance the calories you eat and drink with the calories you burn.

The picture below shows an example of a Nutrition Facts label. Take Action: Healthy Families Be a healthy family. Take your child with you to the store and explain the choices you make. Turn cooking into a fun activity for the whole family.

Older kids and teens can help with even more! Check out these quick tips for making healthy snacks. Get more ideas on how to be a healthy role model for your kids. Take Action: Eating Out Eat healthy away from home. Try these tips for eating healthy even when you are away from home: At lunch, have a sandwich on whole-grain bread instead of white bread. Skip the soda — drink water instead. In a restaurant, choose dishes that are steamed, baked, or grilled instead of fried. On a long drive or shopping trip, pack healthy snacks like fruit, unsalted nuts, or low-fat string cheese sticks.

What about cost? Manage your high blood pressure or diabetes. You may also be interested in:. In fact, healthy fats—such as omega-3s—are vital to your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-being, and even trim your waistline. 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. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety, depression, and sleep difficulties. But most should come from complex, unrefined carbs vegetables, whole grains, fruit rather than sugars and refined carbs.

Cutting back on white bread, pastries, starches, and sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around your waistline. 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 planning a healthy diet as a number of small, manageable steps—like adding a salad to your diet once a day.

As your small changes become habit, you can continue to add more healthy choices. To set yourself up for success, try to keep things simple. Instead of being overly concerned with counting calories, for example, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients whenever possible. Prepare more of your own meals. Make the right changes. Replacing dangerous trans fats with healthy fats such as switching fried chicken for grilled salmon will make a positive difference to your health.

Read the labels. Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy. 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. What is 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. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. Start by reducing portion sizes of unhealthy foods and not eating them as often.

As you reduce your intake of unhealthy foods, you may find yourself craving them less or thinking of them as only occasional indulgences.