Although contradictory nutrition information is common, there is one point of general agreement: what you eat affects your health. It may seem like an obvious statement, but it's sometimes hard to remember when faced with the many food options in grocery stores and at restaurants. Although malnutrition is uncommon in developed countries, bad nutrition is not as rare. Educate yourself about good nutrition to improve your health now and prevent problems in the future.
Weight Control
Combined with regular physical activity, nutrition plays a crucial role in weight management. Maintaining a healthy weight has a number of health benefits, including reduced risk of conditions like type 2 diabetes, high blood pressure and heart disease. As noted by the American Dietetic Association, a high-fiber diet that contains plenty of fresh fruits, vegetables and whole grains is particularly beneficial for weight control. Remember that nutrition isn't only about the food you eat; portion sizes and meal frequency also define a healthy diet. For optimal health benefit, eat at least three meals each day with the appropriate amount of foods from each of the five food groups.
Heart Health
Although fats may seem to be most obviously linked to weight control, they are also just as important for heart health. As noted by the American Heart Association, a high intake of trans and saturated fat has been linked to increased risk of heart disease and other related conditions like high blood pressure and high cholesterol. For optimal heart benefit, limit your intake of saturated fat and avoid trans fat altogether. Unsaturated fats are actually good for you in appropriate amounts, since they increase good cholesterol levels. The AHA recommends limiting your daily saturated fat intake to 7 percent of your total calories. That means that if you eat 2,000 calories per day, only 140 of those calories should come from saturated fat.
Bone Strength
Vitamins and minerals play a crucial role in bone strength. Calcium and magnesium, as well as vitamin D, are a few of the most important vitamins and minerals to help build healthy bones and prevent bone loss later in life. In addition to getting enough vitamins and minerals in your diet, you should also avoid excessive soda consumption to protect your bones, especially if you are female. According to the "Harvard University Gazette," research by experts at the Harvard School of Public Health and Harvard Medical School shows that teenage girls who drank two or more cans of soda per day were at increased risk for accelerated bone loss and bone fractures later in life.
Mental Well-being
Interestingly, people who have mental health problems also tend to have weight control issues, according to the Royal College of Psychiatrists. Although studies on the link between mental health and nutrition are relatively limited, evidence suggests that eating a well-balanced may also make you feel more emotionally balanced. As noted by Family Doctor, foods that contain omega-3 fatty acids, essential amino acids, magnesium and folate are particularly beneficial for mental well-being. Conversely, junk food can increase your chances of experiencing depression and other negative mental conditions.
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