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Consuming adequate foods offers many health benefits that keep you mentally and physically well and it is esential for healthier bones, teeth, heart, brain, for higher energy levels and weight loss.
A proper diet doesn’t mean starving yourself but instead means eating a balanced diet in low protein, carbohydrates, and fats.
MayoClinic.com recommends you get between 45 and 65% of your daily calories in carbs, between 10 and 35% of your daily protein calories and between 20 and 35% of your daily fat calories.
Heart health
A low-fat diet, low cholesterol and sodium levels, can lower the risk of heart disease. The types of fat in your diet play a significant role in your risk level. Saturated and trans fats frequently found in red meat, fried foods, coconut oils, palm oils, margarine and packed snacks – increase the risk and should be avoided.
Diets that reduce your risk of heart attack are rich in fruits, vegetables, whole grains, and low-fat dairy products. Go for four to five servings of fruit, and four to five servings of vegetables a day.
Bone and teeth strength
Nutrition generous in calcium keeps your bones and teeth powerful and supports to inhibit bone loss linked to osteoporosis. Low-fat dairy products such as milk, yogurt and cheese, dark green veggies such as bok choy and broccoli; and healthy foods such as soy products, fruit juices, and grains are good sources of calcium.
Centers for Disease Control and Prevention recommends 1000 mg of daily calcium for middle-aged adults aged 19 to 50 years. Vitamin D helps the body absorb calcium; choose vitamin D fortified products to balance nutrition.
Higher Energy Levels
Enhanced energy levels are also the benefits of switching to a healthful diet. Reducing excess fats, sugars and processed carbs helps prevent blood sugar variations.
Examples of processed carbs include candy and white bread. Unprocessed carbs including whole grains; fruits and veggies are most nutritious. This leaves you to keep steady blood sugar and natural energy levels as a result.
Small, regular meals also help conserve energy. In addition, eating a fresh breakfast helps keep you invigorated during the day. The American Council on Exercise suggests breakfasts, such as oatmeal with fruit, or a light sandwich.
Brain Health
Proper nutrition enhances blood flow to the brain, protects brain cells and helps prevent Alzheimer’s disease.
For a brain-healthy diet, avoid fried foods and favor ripe, steamy and grilled meat. Also eat dark fruits and veggies such as kale, spinach, broccoli, raisins, blueberries, raspberries, plums and cherries.
Almonds, walnuts, pecans and other nuts are excellent sources of vitamin E, which together with other vitamins also contribute to the fight against Alzheimer’s disease.
Weight control
To prevent weight gain, you do not need to consume more calories than you burn every day.
For weight loss, you must consume fewer calories than your body burns daily. Healthy foods rich in nutrients, such as fruits, vegetables, whole grains and weak proteins, usually contain fewer calories than juices, sweets, and fast food.
Shedding excess pounds reduces your risk of obesity-related diseases such as type 2 diabetes, clogged arteries, and thyroid dysfunction.
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