Whether you're on a plant-based diet, counting calories, or just trying to get your weight in check, it helps to know what foods are good for your health.
Eating a diet rich in whole grains, fruits, and vegetables can help control your weight and improve your health. These foods are naturally low in fat and contain important vitamins, minerals, and fiber.
What Is a Diet?
A diet is an eating plan that helps you maintain or lose weight while boosting your health and well-being. To find the best diet for you, you’ll need to consider your unique health needs and your lifestyle. For example, if you’re diabetic, you might need to focus more on blood sugar control than weight loss.
The best way to determine your dietary needs is to work with a healthcare provider and dietitian. They will help you identify which foods are most likely to boost your energy levels and make you feel good. The best foods to eat will include plenty of fruits, veggies and whole grains, while cutting back on processed foods and sugary beverages. The best diets also feature a variety of healthy protein sources including lean meats, fish and low-fat dairy products. In addition, the best diets feature the right amount of fat, fiber and salt to keep you feeling your best.
What Are the Benefits of a Diet?
A healthy diet includes a wide variety of foods that provide a balance of nutrients for your body to thrive. It includes food types that are rich in protein, fiber, healthy fats and carbohydrates.
Diets that include plenty of fresh fruits, vegetables and whole grains are good for your health. They provide important vitamins and minerals, as well as antioxidants that may protect you against heart disease, some cancers and other ailments.
The best way to achieve a healthy diet is to choose foods that are low in calories and high in nutrition. This can be done by cutting back on calories, adding extra fruit and veggies to meals, and eating smaller portions.
You should also eat more foods that are low in fat and contain a lot of fiber. This includes whole grains, legumes, nuts, fruits and vegetables.
Eating a diet that is rich in fresh, minimally processed, unrefined and plant-based foods is associated with a lower risk of developing type 2 diabetes. This condition occurs when your body has problems regulating the sugar it gets from foods and beverages.
Many people develop type 2 diabetes as they get older and are overweight or obese. By avoiding unhealthy foods, including refined carbohydrates, such as white bread, rice and pasta, you can minimize your chances of getting this disease.
A healthy diet includes lots of fresh fruits and vegetables, whole grains, lean meats, fish and poultry. It should be high in fiber, which can slow the absorption of sugar into your bloodstream and reduce your risk of diabetes.
Avoid eating foods that are full of saturated fat, which increases your cholesterol and triglyceride levels. These fatty foods can build up in your arteries and cause heart disease.
Instead, eat foods that are low in fat and high in fiber, such as fruit, nuts, beans, vegetables, olive oil and fish. It is also a good idea to consume less dairy, red and processed meats and sweets.
The Impact of Diet Food on Health and Well-Being
What Are the Consequences of a Diet?
A low-fat, plant-based diet that's high in fruits, vegetables, whole grains, beans, nuts and healthful fats is good for the heart and reduces the risk of chronic diseases. Avoid foods that are high in saturated fat, such as meats, cheese, butter and full-fat dairy products. Instead, choose healthier sources of fat, like unsaturated oils from plants (canola, olive, peanut) and nuts.
Eat less salt -- Sodium is a major contributor to high blood pressure, obesity and other diseases, so limit your intake of it. Replace it with herbs, spices and other flavorful ingredients to make meals more palatable.
Cut down on sugar and refined carbohydrates - Avoid high-glycemic foods, such as white rice, pasta, cookies, cakes and breads. Stick to whole grains, fruits and vegetables as much as possible.
Refined sugars and processed foods raise the risk of heart disease, diabetes and high blood pressure. Increasing your intake of fruit juices, especially 100 percent fruit juice, can help you cut back on these foods and drinks.
Eating a diet with higher amounts of vegetables, fruit, whole grains and healthy fats is linked to lower rates of many diseases, including weight gain, diabetes, heart disease and some cancers. The most effective diets include a range of fruits, vegetables and whole grains, low-fat and non-fat dairy products, legumes, nuts, lean meats and fish. This approach to eating is called a "prudent" diet pattern.
