A healthy diet is a diet that helps to maintain or improve overall health. It provides the body with essential nutrition: fluid, macronutrients, micronutrients, and adequate calories. A healthy diet comprises fruits, vegetables, whole grains, Nuts and Legumes.
The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-animal source of vitamin B12 is needed for those following a vegan diet.
A healthy diet lowers disease risks, such as obesity, heart disease, type 2 diabetes, hypertension and cancer.
However, increased production of processed foods, rapid urbanization and changing lifestyles has led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.
In this article we look at what comprises a healthy diet.
Fruits
Fruits are an excellent source of essential vitamins and minerals, and they are high in fiber. Fruits also provide a wide range of health-boosting antioxidants, including flavonoids.
Eating more fruit is an excellent way to improve overall health and reduce the risk of disease. Some of the fruits include apples, pears, berries, Melons and citrus.
Vegetables
Vegetables are good sources of minerals, especially Iron and Calcium and vitamins A and C. Nearly all vegetables are rich in fiber and antioxidants.
Vegetables provide nutrients vital for health and maintenance of your body. People who eat more vegetables as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.
Some of the examples of vegetables include Spinach, broccoli, pumpkin, tomatoes, and roots.
Whole Grains
Grains are important sources of many nutrients, including fiber, B vitamins (thiamin, riboflavin, niacin and folate) and minerals (iron, magnesium and selenium).
People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.
Whole grains have not been milled and contain the entire grain kernel; milling gives a finer texture but removes the fiber, iron and B vitamins.
Examples of whole grains include whole-wheat flour, oatmeal, whole cornmeal and brown rice.
Nuts
Nuts and seeds are good sources of protein, healthy fats, fibers, vitamins, and minerals.
Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy.
Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease. Examples of nuts include; almonds, Brazil nuts, cashew nuts, macadamias. Seeds include; pumpkin seeds, flax seeds, sesame seeds, sunflower seeds, chia seeds.
Legumes
Legumes are rich in plant protein, fiber, B-vitamins, iron, folate, calcium, potassium, phosphorus, and zinc. Most beans are also low in fat.
Legumes are similar to meat in nutrients, but with lower iron levels and no saturated fats. The high protein in legumes makes them a great option in place of meat and dairy products. Vegetarians often substitute legumes for meat.
Legumes contain antioxidants that help prevent cell damage and fight disease and aging. The fiber and other nutrients benefit the digestive system, and may even help to prevent digestive cancer.
Legumes include Black beans, Lentils, Soybeans and Green peas.
Conclusion
Fruits, Vegetables, Grains, Nuts and legumes prepared in as simple and natural manner as possible, are most healthful and nourishing.
They impart strength, a power of endurance and vigor of intellect that is not afforded by a more complex and stimulating diet.
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