essay on benefits of diet

Balanced Diet Essay for Students and Children

500 words essay on balanced diet.

We have grown up listening to the term ‘balanced diet’ in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Having a balanced diet has been encouraged by our childhood. After all, it is important in keeping our health well.

A person intakes appropriate amounts of proteins, minerals, and nutrients in a balanced diet. It is quite necessary for the smooth functioning of our body. If we consume a balanced diet regularly, we will always remain healthy. It lessens any chances of falling ill. Moreover, a balanced diet also boosts our immunity system.

Importance of a Balanced Diet

Most people believe that a balanced diet is definitely the key to a healthy lifestyle. It is rightly believed as even scientists say so. When we always consume a balanced diet, we will maintain our physical as well as mental health. A balanced diet must contain the proper foods that are consumed in apt quantities. A perfect balanced diet is composed of carbohydrates, proteins, fats, minerals, high fiber content, vitamins, and more.

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Moreover, nowadays the trend of junk food is here to stay. People are not taking a balanced diet rather eating all sorts of harmful foods. It is more important than ever to tell people about the importance of a balanced diet. You cannot merely exercise and expect your body to stay fit. A balanced diet is crucial for that.

Most importantly, it is called a ‘balanced’ diet because it requires all the foods to be eaten in a balanced manner. For instance, if you intake large amounts of carbohydrates and a little amount of protein, then that will not be called a balanced diet, even if you are eating the right foods. The balance needs to be maintained for that.

How to Have a Balanced Diet?

One can always adopt a healthy lifestyle by starting to consume a balanced diet. Firstly, one must definitely increase the amount of liquid to consume in a day. Fluids are very important for the human body to function healthily. As almost 80% of our body is filled with water, we need it for good metabolism. Thus, start with drinking at least two to three liters of water every day. Moreover, try cutting down on the consumption of tea, coffee, alcohol, and other such addictive liquids.

Furthermore, one must always eat fresh vegetables and fruits. As fresh fruits and vegetables are great sources of fiber and vitamins, we must consume them for good body growth. Try to avoid eating deep-fried or overcooked food as it loses all its nutrients. The balanced diet must have the five essential elements, i.e. bitter, sour, sweet, pungent and salty. Also, the emphasis is on fresh fruits because the processed or packed ones do not have nutrients.

Most importantly, always chew your food patiently. Do not just swallow it after chewing for four-five times. This way your food won’t get digested properly. Savor the food slowly and steadily. Next, do not eat in excess. You must know when to draw the line and stop when you don’t have the appetite. Therefore, we see how a balanced diet will keep you healthy and fit. It will improve the quality of your life and keep all the illnesses away.

FAQs on Balanced Diet Essay

Q.1 Why is a balanced diet important?

A.1 Balanced diet is important because it keeps us fit and fine. It also prevents any illnesses or diseases.

Q.2 How can we have a balanced diet?

A.2 One can have a balanced diet by having a good amount of water. Furthermore, one must always consume fresh foods and chew slowly for proper digestion.

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Importance Of A Balanced Diet Essay - 100, 200, 500 Words

• Essay on The Importance of A Balanced Diet -

A balanced diet is a diet that includes a variety of different types of foods and provides the body with the nutrients it needs to function properly. It includes foods from all the different food groups in the right amounts to suit our bodies. This typically includes fruits, vegetables, whole grains, lean proteins, and healthy fats . Here are a few sample essays on Importance Of A Balanced Diet.

100 Words Essay on The Importance of A Balanced Diet

200 words essay on the importance of a balanced diet, 500 words essay on the importance of a balanced diet.

A balanced diet is essential for good health and well-being. It can help you maintain a healthy weight and get the nutrients you need to support your body's functions. A balanced diet comprises a variety of foods from all the different food groups in the right amounts. Th is includes fruits and vegetables, proteins, carbohydrates, and healthy fats. A balanced diet helps to reduce your risk of chronic diseases, such as heart disease, diabetes, and cancer . In addition, eating a balanced diet can support your mental health and give you the energy you need to stay active and engaged in your daily life.

A balanced diet is a vital ingredient for good health and well-being . It includes a variety of foods from all the different food groups in the right amounts. This means eating a mix of fruits and vegetables, proteins, carbohydrates, and healthy fats, getting enough fibre and staying hydrated by drinking enough water.

Eating a balanced diet can help you live a healthy lifestyle and support your mental health by giving you the energy you need to stay active and engaged in your daily life. It reduces the risk of diseases in a person's body. Furthermore, a balanced diet can also support your immune system and help you fight off illness and infection. By getting the right nutrients, your body can maintain a strong and healthy immune system, which can help you stay healthy and avoid getting sick.

Overall, the importance of a balanced diet cannot be overstated. It is essential for good health and well-being and can support your body's functions, reduce your risk of chronic diseases, and support your immune system. By eating a variety of healthy foods, you can ensure that your body gets all the nutrients it needs to stay strong and healthy, which improves your way of living and even your life span.

Good health and well-being depends heavily on a balanced diet. In this type of diet, you will find that there are a variety of foods from all the different food groups, consumed in the right amounts from all of them. This means eating a mix of fruits and vegetables, proteins, carbohydrates, and healthy fats . It also means getting enough fibre and staying hydrated by drinking enough water.

The benefits of eating a balanced diet are numerous . It is one of the best ways to keep a healthy weight. Keeping your calorie intake under control and avoiding excess weight can be accomplished by eating the right types and amounts of food. It is important to maintain a healthy weight because being overweight or obese increases your risk of chronic diseases, such as heart disease, diabetes, and cancer.

A balanced diet not only helps you maintain a healthy weight, but it also ensures that your body gets the nutrients it needs to function properly. Different nutrients have different roles in the body, and it is important to eat a variety of nutrients to support your overall health. For example, carbohydrates provide energy, while protein helps build and repair tissues . Vitamins and minerals are also crucial for maintaining healthy bodily functions.

Eating a balanced diet can also support your mental health. Certain foods, such as fruits and vegetables, are rich in vitamins and minerals that can support brain function and improve mood . In addition, eating a balanced diet can provide your body with the energy it needs to stay active and engaged in your daily life. This can help you feel more productive and energised and can improve your overall quality of life.

My Uncle’s Experience

In January 2020, my uncle started to consult a nutritionist for a balanced diet plan in order to lose some weight as he was getting obese and started to accumulate a number of diseases. The nutritionist gave him a diet plan, which was designed in such a way that it only had good fats, high protein, the right amounts of carbohydrates and proper meals at all times. The plan only had foods that could be prepared at home and were not expensive. After following the diet plan for about a month, and regularly exercising, he lost about 12 kg, which was highly surprising for everyone. He was living a healthy life, with good habits, and great body health. It came to me as a shock how changes in our daily food routine and making our diet a healthy and balanced diet, can bring up so many benefits in one’s life.

A balanced diet is highly necessary for modern-day life . It is crucial for good health and well-being and can help you maintain a healthy weight, provide your body with the nutrients it needs, support your mental health, and support your immune system. By eating a variety of healthy foods, you can ensure that your body gets all the nutrients it needs to stay strong and healthy.

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Choreographer

The word “choreography" actually comes from Greek words that mean “dance writing." Individuals who opt for a career as a choreographer create and direct original dances, in addition to developing interpretations of existing dances. A Choreographer dances and utilises his or her creativity in other aspects of dance performance. For example, he or she may work with the music director to select music or collaborate with other famous choreographers to enhance such performance elements as lighting, costume and set design.

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A career as social media manager involves implementing the company’s or brand’s marketing plan across all social media channels. Social media managers help in building or improving a brand’s or a company’s website traffic, build brand awareness, create and implement marketing and brand strategy. Social media managers are key to important social communication as well.

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Photography is considered both a science and an art, an artistic means of expression in which the camera replaces the pen. In a career as a photographer, an individual is hired to capture the moments of public and private events, such as press conferences or weddings, or may also work inside a studio, where people go to get their picture clicked. Photography is divided into many streams each generating numerous career opportunities in photography. With the boom in advertising, media, and the fashion industry, photography has emerged as a lucrative and thrilling career option for many Indian youths.

An individual who is pursuing a career as a producer is responsible for managing the business aspects of production. They are involved in each aspect of production from its inception to deception. Famous movie producers review the script, recommend changes and visualise the story. 

They are responsible for overseeing the finance involved in the project and distributing the film for broadcasting on various platforms. A career as a producer is quite fulfilling as well as exhaustive in terms of playing different roles in order for a production to be successful. Famous movie producers are responsible for hiring creative and technical personnel on contract basis.

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In a career as a copywriter, one has to consult with the client and understand the brief well. A career as a copywriter has a lot to offer to deserving candidates. Several new mediums of advertising are opening therefore making it a lucrative career choice. Students can pursue various copywriter courses such as Journalism , Advertising , Marketing Management . Here, we have discussed how to become a freelance copywriter, copywriter career path, how to become a copywriter in India, and copywriting career outlook. 

In a career as a vlogger, one generally works for himself or herself. However, once an individual has gained viewership there are several brands and companies that approach them for paid collaboration. It is one of those fields where an individual can earn well while following his or her passion. 

Ever since internet costs got reduced the viewership for these types of content has increased on a large scale. Therefore, a career as a vlogger has a lot to offer. If you want to know more about the Vlogger eligibility, roles and responsibilities then continue reading the article. 

For publishing books, newspapers, magazines and digital material, editorial and commercial strategies are set by publishers. Individuals in publishing career paths make choices about the markets their businesses will reach and the type of content that their audience will be served. Individuals in book publisher careers collaborate with editorial staff, designers, authors, and freelance contributors who develop and manage the creation of content.

Careers in journalism are filled with excitement as well as responsibilities. One cannot afford to miss out on the details. As it is the small details that provide insights into a story. Depending on those insights a journalist goes about writing a news article. A journalism career can be stressful at times but if you are someone who is passionate about it then it is the right choice for you. If you want to know more about the media field and journalist career then continue reading this article.

Individuals in the editor career path is an unsung hero of the news industry who polishes the language of the news stories provided by stringers, reporters, copywriters and content writers and also news agencies. Individuals who opt for a career as an editor make it more persuasive, concise and clear for readers. In this article, we will discuss the details of the editor's career path such as how to become an editor in India, editor salary in India and editor skills and qualities.

Individuals who opt for a career as a reporter may often be at work on national holidays and festivities. He or she pitches various story ideas and covers news stories in risky situations. Students can pursue a BMC (Bachelor of Mass Communication) , B.M.M. (Bachelor of Mass Media) , or  MAJMC (MA in Journalism and Mass Communication) to become a reporter. While we sit at home reporters travel to locations to collect information that carries a news value.  

Corporate Executive

Are you searching for a Corporate Executive job description? A Corporate Executive role comes with administrative duties. He or she provides support to the leadership of the organisation. A Corporate Executive fulfils the business purpose and ensures its financial stability. In this article, we are going to discuss how to become corporate executive.

Multimedia Specialist

A multimedia specialist is a media professional who creates, audio, videos, graphic image files, computer animations for multimedia applications. He or she is responsible for planning, producing, and maintaining websites and applications. 

Quality Controller

A quality controller plays a crucial role in an organisation. He or she is responsible for performing quality checks on manufactured products. He or she identifies the defects in a product and rejects the product. 

A quality controller records detailed information about products with defects and sends it to the supervisor or plant manager to take necessary actions to improve the production process.

Production Manager

A QA Lead is in charge of the QA Team. The role of QA Lead comes with the responsibility of assessing services and products in order to determine that he or she meets the quality standards. He or she develops, implements and manages test plans. 

Process Development Engineer

The Process Development Engineers design, implement, manufacture, mine, and other production systems using technical knowledge and expertise in the industry. They use computer modeling software to test technologies and machinery. An individual who is opting career as Process Development Engineer is responsible for developing cost-effective and efficient processes. They also monitor the production process and ensure it functions smoothly and efficiently.

AWS Solution Architect

An AWS Solution Architect is someone who specializes in developing and implementing cloud computing systems. He or she has a good understanding of the various aspects of cloud computing and can confidently deploy and manage their systems. He or she troubleshoots the issues and evaluates the risk from the third party. 

Azure Administrator

An Azure Administrator is a professional responsible for implementing, monitoring, and maintaining Azure Solutions. He or she manages cloud infrastructure service instances and various cloud servers as well as sets up public and private cloud systems. 

Computer Programmer

Careers in computer programming primarily refer to the systematic act of writing code and moreover include wider computer science areas. The word 'programmer' or 'coder' has entered into practice with the growing number of newly self-taught tech enthusiasts. Computer programming careers involve the use of designs created by software developers and engineers and transforming them into commands that can be implemented by computers. These commands result in regular usage of social media sites, word-processing applications and browsers.

Information Security Manager

Individuals in the information security manager career path involves in overseeing and controlling all aspects of computer security. The IT security manager job description includes planning and carrying out security measures to protect the business data and information from corruption, theft, unauthorised access, and deliberate attack 

ITSM Manager

Automation test engineer.

An Automation Test Engineer job involves executing automated test scripts. He or she identifies the project’s problems and troubleshoots them. The role involves documenting the defect using management tools. He or she works with the application team in order to resolve any issues arising during the testing process. 

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Healthy Diet Essay

Consuming a healthy diet throughout a person’s life helps prevent malnutrition in all its forms, as well as a range of diet-related non-communicable diseases and conditions. But the increased consumption of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People now consume fast food and do not eat enough fibre-rich fruits, vegetables and whole grains. So, to help students understand the importance of a healthy diet, we have provided a “Healthy Diet” essay.

Students can also go through the list of CBSE Essays on different topics. It will help them to improve their writing skills and also increase their scores on the English exam. Moreover, they can participate in different essay writing competitions which are conducted at the school level.

500+ Words Healthy Diet Essay

A healthy diet consists of simple, natural and/or well-cooked foods which promote health and protect us from diseases. It keeps our organ systems functioning well. The diet that we consume is decided by our socio-cultural norms, lifestyle patterns and the type of activities we are engaged in. A healthy diet includes nutrition, nutrients, food groups, a balanced diet and special dietary requirements.

Balanced Diet

A diet that contains all the essential nutrients like proteins, carbohydrates, fats, minerals and vitamins in the proportion required for the normal growth and development of the body is called a balanced diet. The important components of a balanced diet are cereals, pulses, milk, fruits and vegetables, fats and oil. A balanced diet constitutes a healthy diet. Thus, we all should try to follow a balanced diet.

Role of Nutrients

Nutrients that we obtain through food have vital effects on physical growth and development. It also helps in maintaining normal body function, physical activity and health. Nutritious food is thus needed to sustain life and activity. A healthy diet must provide all essential nutrients in the required amounts. Requirements for essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to undernutrition or overnutrition, respectively.

Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too much at any age can lead to harmful consequences. An adequate diet, providing all nutrients, is needed throughout our lives. Eating a variety of foods from each food group is crucial for supplying the individual with all the essential nutrients that the body needs, including carbohydrates, proteins, fats, vitamins, minerals and water.

Special Dietary Requirements

The amount of food or nutrients required by a person in a day depends upon the need for energy. These needs are directly related to age and physical activity. During the rapid growth years, i.e. 12–22 years for boys and 12–18 years for girls, there is a gradual increase in daily food requirements. But as we grow old, our daily need for energy decreases. The amount of energy required by people engaged in low, moderate or high levels of physical activity differs. A sports person always needs to consume more calories than a non-sports person. Similarly, the dietary needs of a woman during pregnancy and lactation are higher.

Before we eat, we should think about what goes on our plate, cup, or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods should be part of our diet. These contain the nutrients that we need to maintain a heart-healthy eating plan. Eating a healthy diet will keep our body fit, healthy and free from all kinds of diseases. With a healthy body and mind, we can enjoy our life and can achieve whatever we want in our life.

Students must have found the “Healthy Diet” essay useful for improving their essay writing skills. They can get the study material and the latest updates on CBSE/ICSE/State Board/Competitive Exams at BYJU’S.

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Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease

Hellas cena.

1 Laboratory of Dietetics and Clinical Nutrition, Department of Public Health, Experimental and Forensic Medicine, University of Pavia, 27100 Pavia, Italy

2 Clinical Nutrition and Dietetics Service, Unit of Internal Medicine and Endocrinology, ICS Maugeri IRCCS, 27100 Pavia, Italy

Philip C. Calder

3 Human Development and Health, Faculty of Medicine, University of Southampton, Southampton SO16 6YD, UK

4 NIHR Southampton Biomedical Research Centre, University Hospital Southampton NHS Foundation Trust and University of Southampton, Southampton SO16 6YD, UK

The definition of what constitutes a healthy diet is continually shifting to reflect the evolving understanding of the roles that different foods, essential nutrients, and other food components play in health and disease. A large and growing body of evidence supports that intake of certain types of nutrients, specific food groups, or overarching dietary patterns positively influences health and promotes the prevention of common non-communicable diseases (NCDs). Greater consumption of health-promoting foods and limited intake of unhealthier options are intrinsic to the eating habits of certain regional diets such as the Mediterranean diet or have been constructed as part of dietary patterns designed to reduce disease risk, such as the Dietary Approaches to Stop Hypertension (DASH) or Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets. In comparison with a more traditional Western diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats. To better understand the current concept of a “healthy diet,” this review describes the features and supporting clinical and epidemiologic data for diets that have been shown to prevent disease and/or positively influence health. In total, evidence from epidemiological studies and clinical trials indicates that these types of dietary patterns reduce risks of NCDs including cardiovascular disease and cancer.

1. Introduction

Non-communicable diseases (NCDs) such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are among the leading causes of death and disability throughout the world, affecting populations in developed as well as developing countries [ 1 ]. Although there are established genetic and environmental contributors to NCD risk, modifiable lifestyle-related factors play a large role at the individual level [ 2 , 3 , 4 ]. Dietary choices, for example, contribute to the risk for developing hypertension, hypercholesterolemia, overweight/obesity, and inflammation, which in turn increase the risk for diseases that are associated with significant morbidity and mortality, including cardiovascular disease, diabetes, and cancer [ 5 ]. Indeed, the marked rise in chronic NCDs has a causal link to global dietary patterns that are becoming increasingly Westernized [ 6 ], being characterized by high levels of fatty and processed meats, saturated fats, refined grains, salt, and sugars but lacking in fresh fruits and vegetables.

In recognition of the importance of the diet as a determinant of disease risk, the World Health Organization (WHO) Global Action Plan for the Prevention and Control of Noncommunicable Diseases includes strategies for addressing unhealthy diet patterns among its initiatives directed at reducing behavioral risk factors; the other components comprise physical inactivity, tobacco use, and harmful alcohol use [ 1 ]. Dietary changes recommended by WHO include balancing energy intake, limiting saturated and trans fats and shifting toward consumption of unsaturated fats, increasing intake of fruits and vegetables, and limiting the intake of sugar and salt. Many of these dietary targets naturally occur in regional diets such as the Mediterranean diet [ 7 ] or are included as part of evidence-based diets designed to reduce disease risk, such as the Dietary Approaches to Stop Hypertension (DASH) [ 8 ] or Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) [ 9 ] diets. To better understand the current concept of a “healthy diet”, this narrative review describes the features and supporting clinical and epidemiologic data for diets that align with the general WHO guidance and have been shown to prevent disease and/or positively influence health.

2. Components of a Healthy Diet and Their Benefits

A healthy diet is one in which macronutrients are consumed in appropriate proportions to support energetic and physiologic needs without excess intake while also providing sufficient micronutrients and hydration to meet the physiologic needs of the body [ 10 ]. Macronutrients (i.e., carbohydrates, proteins, and fats) provide the energy necessary for the cellular processes required for daily functioning [ 11 ]. Micronutrients (i.e., vitamins and minerals) are required in comparatively small amounts for normal growth, development, metabolism, and physiologic functioning [ 12 , 13 ].

Carbohydrates are the primary source of energy in the diet and are found in the greatest abundance in grains, fruits, legumes, and vegetables [ 14 ]. In terms of deriving a health benefit, whole grains are preferred over processed grains, the latter having been stripped of germ and bran during the milling process, resulting in lower amounts of fiber and micronutrients [ 15 ]. Meta-analyses of prospective cohort studies have linked increased whole-grain intake to a reduced risk of coronary heart disease, stroke, cardiovascular disease, and cancer, as well as to the decreased risk of mortality due to any cause, cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease [ 15 , 16 , 17 ]. Fresh fruits and vegetables supply energy as well as dietary fiber, which promotes the feeling of satiety and has positive effects on gastrointestinal function, cholesterol levels, and glycemic control [ 18 ]. In addition, fresh fruits and vegetables are key sources of phytochemicals (e.g., polyphenols, phytosterols, carotenoids), which are bioactive compounds believed to confer many of the health benefits associated with fruit and vegetable consumption [ 19 ]. The mechanistic effects of these various phytochemicals are unclear but include their antioxidative properties, as well as their role in regulating nuclear transcription factors, fat metabolism, and inflammatory mediators. For example, flavonoids have been shown to increase insulin secretion and reduce insulin resistance, suggesting that these phytochemicals provide some benefits in obesity and diabetes [ 20 ]. Additionally, polyphenols interact with gastrointestinal microbiota in a bi-directional manner by enhancing gut bacteria and being metabolized by these bacteria to form more bioactive compounds [ 20 ]. Fruit and vegetable intake has been shown to inversely correlate with the risk of NCDs, including hypertension [ 21 ], cardiovascular disease [ 22 , 23 ], chronic obstructive pulmonary disease [ 24 ], lung cancer [ 25 ], and metabolic syndrome [ 26 ].

Dietary proteins provide a source of energy as well as amino acids, including those that the human body requires but cannot produce on its own (i.e., essential amino acids). Dietary proteins are derived from both animal (meat, dairy, fish, and eggs) and plant (legumes, soya products, grains, nuts, and seeds) sources, with the former considered a richer source due to the array of amino acids, high digestibility, and greater bioavailability [ 27 ]. However, animal-based sources of protein contain saturated fatty acids, which have been linked to cardiovascular disease, dyslipidemia, and certain cancers. Although the mechanisms are unclear, red meat, and processed meat in particular, have been associated with an increased risk of colorectal cancer [ 28 , 29 ]. Animal-derived proteins also increase the dietary acid load, tipping the body’s acid-base balance toward acidosis [ 30 , 31 ]. The increased metabolic acid load has been linked to insulin resistance, impaired glucose homeostasis, and the development of urinary calcium stones [ 30 , 31 ].

Adequate dietary protein intake is important for maintaining lean body mass throughout the life span. In older adults, protein plays an important role in preventing age-related loss of skeletal muscle mass [ 32 ], preserving bone mass, and reducing fracture risk [ 33 ]. For older individuals not obtaining adequate protein from their diets, supplementation with amino acids can improve strength and functional status [ 34 ].

Fats (or lipids) are the primary structural components of cellular membranes and are also sources of cellular energy [ 35 ]. Dietary fats fall into 4 categories: monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. The fat content of food is generally an admixture of these different types [ 35 ]. Unsaturated fats are found in a variety of foods, including fish, many plant-derived oils, nuts, and seeds, whereas animal products (and some plant-derived oils) contribute a larger proportion of saturated fats [ 35 , 36 ]. Trans fats found in foods are predominantly the result of processing vegetable oils but are also present in small quantities in animal products (i.e., ruminant trans fats from cows, sheep, and goats) [ 35 , 36 ]. Among the types of dietary fats, unsaturated fats are associated with reduced cardiovascular and mortality risks, whereas trans fats and, to a lesser degree, saturated fats are associated with negative impacts on health, including increased mortality risk [ 36 , 37 ]. Two families of polyunsaturated fatty acids, omega-3 and omega-6, are described as essential fatty acids, because they are required for normal growth and reproduction but are not produced by the body and, therefore, must be obtained from dietary sources [ 10 ]. Omega-3 fatty acids, in particular, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), have been widely studied for their potential health benefits, with evidence suggesting positive effects including cardioprotection, preventing cognitive decline, reducing inflammation, sustaining muscle mass, and improving systemic insulin resistance [ 38 , 39 , 40 ]. Seafood, especially oily fish, provides EPA and DHA, and supplements are widely available for those not meeting recommended intakes with diet alone [ 41 , 42 ]. Nuts and some seeds and plant oils provide alpha-linolenic acid, the major plant omega-3 fatty acid [ 43 ].

Although required in trace amounts compared with macronutrients, micronutrients are necessary for normal growth, metabolism, physiologic functioning, and cellular integrity [ 12 , 13 ]. The shift from whole foods to processed, refined foods has reduced the micronutrient quality of the modern Western diet [ 44 ]. Vitamin and mineral inadequacies have been implicated in cellular aging and late-onset disease, as scarcity drives chronic metabolic disruption. Keeping with these observations, adequate dietary intake of, or supplementation with, micronutrients that have antioxidant properties (e.g., vitamins A, C, and E, copper, zinc, and selenium) has been suggested as a means to reduce the risk for and progression of age-related diseases [ 45 ].

Water is the principal component of the body, constituting the majority of lean body mass and total body weight [ 13 ]. Water not only provides hydration but also carries micronutrients, including trace elements and electrolytes [ 46 , 47 ]. Drinking water may supply as much as 20% of the daily recommended intake of calcium and magnesium [ 47 ]. Our understanding of water requirements and water’s effect on health and disease is limited, although the global increase in intake of high-calorie beverages has refocused attention on the importance of water for maintaining health and preventing disease [ 46 ].

3. Common Health-Promoting Dietary Patterns

Based on our understanding of nutritional requirements and their likely health impacts as described above, healthy dietary patterns can be generally described as those that are rich in health-promoting foods, including plant-based foods, fresh fruits and vegetables, antioxidants, soya, nuts, and sources of omega-3 fatty acids, and low in saturated fats and trans fats, animal-derived proteins, and added/refined sugars [ 48 ]. Patterns such as these are naturally occurring in certain regions of the world and rooted in local/regional tradition and food sources, as is the case for the traditional Mediterranean and Asian diets. Healthy dietary patterns have also been developed based on studies of nutrient intake and subsequent health measures or outcomes (e.g., the DASH [ 8 ] and MIND [ 9 ] diets) that share some common characteristics ( Figure 1 ).

A generalized healthy diet and lifestyle pyramid.

3.1. Mediterranean Diet

The Mediterranean diet is based on components of the traditional dietary patterns of Euro-Mediterranean countries and encompasses not only the types of foods consumed and their relative contributions to daily nutrient intake, but also an approach to eating that is cognizant of how foods are sourced (e.g., sustainability and eco-friendliness), cooked, and eaten, as well as lifestyle considerations such as engaging in regular physical activity, getting adequate rest, and participating in fellowship when preparing and sharing meals [ 7 ]. Within the core framework of the Mediterranean diet, variations based on geography and culture are reflected in the emphasis on the inclusion of traditional and local food products. The primary basis of daily meals in the Mediterranean diet is cereals such as whole-grain bread, pastas, couscous, and other unrefined grains that are rich in fiber and a variety of fruits and vegetables of different colors and textures that are high in micronutrients, fiber, and phytochemicals ( Table 1 ) [ 7 , 9 , 49 , 50 , 51 , 52 ]. Dairy products, preferably low-fat yogurt, cheese, or other fermented dairy products, are recommended daily in moderation as a source of calcium, which is needed for bone and heart health. Olive oil serves as the primary source of dietary lipids and is supplemented with olives, nuts, and seeds. Water (1.5–2.0 L/day or ~8 glasses) is recommended as the main source of hydration, whereas wine and other fermented alcoholic beverages are generally permitted in moderation, to be consumed with meals. Fish, white meat, and eggs are the primary sources of protein; red meat and processed meats are consumed less frequently and in smaller portions. Legumes are also a preferred source of plant-based proteins [ 7 ].

Comparison of nutritional/lifestyle components among different healthy diet options.

a Recommendations shown here are based on a 2000 calorie per day eating plan. b Contribution of total fat and quality of fat from cheese to stay within the recommended daily intake.

The health benefits of the Mediterranean diet were first described in 1975 by Ancel Keys, who observed a reduction in cardiovascular disease risk among populations whose nutritional model was consistent with practices of peoples from the Mediterranean Basin [ 53 ]. Since that time, research has revealed beneficial effects of the Mediterranean diet on a number of NCDs and related health measures, including cardiovascular and cerebrovascular disease [ 54 ], cancer [ 55 ], glycemic control [ 56 ], and cognitive function [ 57 , 58 ]. Although publication of a key intervention study (Prevención con Dieta Mediterránea; PREDIMED) conducted at multiple sites across Spain and evaluating the Mediterranean diet for the primary prevention of cardiovascular disease was retracted due to irregularities in randomization [ 59 ], a subsequent analysis adjusting for these issues reported a consistent positive effect of adhering to a Mediterranean diet supplemented with olive oil or nuts compared with a reduced-fat diet [ 59 ]. Substudies of PREDIMED have also shown that, compared with a low-fat control diet, the Mediterranean diet supplemented with olive oil or nuts is associated with a 30% reduced risk of major cardiovascular risk events [ 59 ] and reductions in systolic blood pressure (SBP) and diastolic blood pressure (DBP) of 5.8–7.3 mmHg and 3.3–3.4 mmHg, respectively [ 60 ]. In addition, cardiovascular factors such as mean internal carotid artery intima-media thickness (−0.084 mm; p < 0.05) and maximum plaque height (−0.091 mm; p < 0.05) are improved with the Mediterranean diet supplemented with nuts [ 61 ]. Greater intake of polyphenols (phytochemicals found in fruits, vegetables, tea, olive oil, and wine) correlated with a 36% reduced risk of hypertension ( p = 0.015) [ 62 ] and improvements in inflammatory biomarkers related to atherosclerosis (i.e., interleukin [IL]-6, tumor necrosis factor-alpha, soluble intercellular adhesion molecule-1, vascular cell adhesion molecule-1, and monocyte chemotactic protein-1; p < 0.05 for each), as well as in high-density lipoprotein cholesterol (HDL-C; p = 0.004) [ 62 , 63 ].

3.2. Dietary Approaches to Stop Hypertension (DASH)

The DASH diet derives its name from the Dietary Approaches to Stop Hypertension study, which evaluated the influence of dietary patterns on blood pressure [ 8 ]. Patients who consumed a diet that was rich in fruits, vegetables, and low-fat dairy and that included a reduced amount of saturated and total fat and cholesterol experienced significantly greater reductions in blood pressure than patients who consumed a control diet that was similar in composition to a typical American diet (difference in SBP/DBP, −5.5/−3.0 mmHg; p < 0.001) or a diet rich in fruits and vegetables with a reduced amount of snacks and sweets (−2.7/−1.9 mmHg; p ≤ 0.002). All 3 diets had a sodium content of 3 g per day. A subsequent study (DASH-Sodium) that explored the DASH diet or a control diet in combination with varying levels of sodium intake (high, intermediate, and low) found that the DASH diet significantly reduced SBP during the high, intermediate, and low sodium intake phases of both diets (high: −5.9 mmHg; p < 0.001; intermediate: −5.0 mmHg; p < 0.001; low: −2.2 mmHg; p < 0.05) [ 64 ]. The DASH diet also significantly reduced DBP versus the control diet during the high (−2.9 mmHg; p < 0.001) and intermediate (−2.5 mmHg; p < 0.01) sodium intake phases but not during the low intake phase (−1.0 mmHg). Although reducing sodium intake also significantly reduced blood pressure in the control diet group ( p < 0.05), the low sodium phase of the DASH diet elicited significant decreases in SBP/DBP of −8.9/−4.5 mmHg ( p < 0.001 for each) compared with high sodium intake phase of the control diet.

Subsequent controlled trials, as a whole, support the results of the DASH and DASH-Sodium studies in terms of blood pressure reduction. Moreover, these studies expanded the positive impacts of the DASH diet to include improvements in other cardiovascular risk factors or comorbidities (e.g., low-density lipoprotein cholesterol [LDL-C], total cholesterol, overweight/obesity, and insulin sensitivity) [ 65 , 66 , 67 , 68 ] and reductions in adverse outcomes such as development of cardiovascular disease, coronary heart disease, stroke, heart failure, metabolic syndrome, and diabetes (including improved pregnancy outcomes in women with gestational diabetes) [ 68 , 69 , 70 , 71 , 72 ]. Meta-analyses of studies using the DASH diet have demonstrated that LDL-C is significantly reduced by −0.1 mmol/L ( p = 0.03) [ 65 , 68 ], total cholesterol by −0.2 mmol/L ( p < 0.001) [ 65 , 68 ], body weight by −1.42 kg ( p < 0.001) [ 66 , 68 ], and fasting insulin by −0.15 μU/mL ( p < 0.001) [ 65 , 66 , 67 , 68 ]. With the DASH diet, the risk of cardiovascular disease is reduced by 20%, stroke by 19%, and heart failure by 29% ( p < 0.001 for each) [ 69 , 71 ]. The overall risk of diabetes is reduced by 18% [ 68 ], and children and adolescents with higher DASH scores (i.e., those whose diets included the highest intakes of fruits, vegetables, nuts, legumes, low-fat dairy, and whole grains) were at 64% lower risk of developing metabolic syndrome than those with the lowest DASH scores ( p = 0.023) [ 71 ]. Furthermore, rates of cesarean section decreased by 47% [ 72 ], incidence of macrosomia (birth weight > 4000 g) decreased from 39% to 4% ( p = 0.002) [ 70 ], and significantly fewer women experienced gestational diabetes that required insulin therapy on the DASH diet (23%) compared with the control diet (73%; p < 0.0001) [ 70 ].

The dietary pattern derived from the DASH study emphasizes the consumption of an array of vegetables (including colorful varieties, legumes, and starchy vegetables), fruits, fat-free or low-fat dairy products, whole grains, and various protein sources (e.g., seafood, lean meats, eggs, legumes, nuts, seeds, and soya) ( Table 1 ) [ 49 ]. Limited consumption of added sugars (< 10% of calories per day), saturated fats (< 10% of calories per day), sodium (< 2300 mg/day), and alcohol (≤ 1 drink per day for women and ≤ 2 drinks per day for men) is suggested. In addition, further reductions in blood pressure may be achievable by further reducing sodium intake, although practical challenges may limit the ability to achieve sodium intake of 1200 mg or less per day [ 49 ].

3.3. Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)

The MIND diet combines elements of the Mediterranean and DASH diets with the goal of sustaining cognitive health throughout older age [ 9 ]. Both the Mediterranean and DASH diets have been individually linked to positive cognitive outcomes, including the prevention of cognitive decline or impairment and better cognitive performance [ 73 , 74 , 75 ]. Two high-quality cohort studies have reported associations between adherence to the MIND diet and a 53% lower risk for developing Alzheimer’s disease ( p = 0.002 for linear trend) [ 50 ] and slower declines in cognitive functioning, both overall and within specific cognitive domains (e.g., episodic, semantic, and working memory and perceptual speed and organization), such that the highest adherence rates to the MIND diet were associated with cognitive function equivalent to being 7.5 years younger [ 50 , 76 ]. Interestingly, even modest adherence to the MIND diet was associated with a 35% risk reduction for Alzheimer’s disease versus the lowest adherence group ( p = 0.002 for linear trend), whereas high adherence was needed to demonstrate 54% and 39% risk reductions with the Mediterranean and DASH diets, respectively; high adherence to the Mediterranean and DASH diet showed a statistically significant benefit [ 50 ].

The MIND diet focuses on increasing the intake of fresh fruits and vegetables and emphasizes brain-healthy foods such as green leafy vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine in moderation ( Table 1 ) [ 9 , 50 ]. Additionally, foods that are thought to be unhealthy for the brain, such as red meats, butter/margarine, cheese, pastries, sweets, and fried or fast food, are limited [ 9 ]. The specificity regarding the types of foods on the healthy and unhealthy lists differentiates MIND from the Mediterranean or DASH diets [ 50 ].

3.4. Nordic Diet

Iterations of a Nordic diet (e.g., the healthy Nordic diet, New Nordic Diet) arose from the desire to translate the Mediterranean, DASH, and other health-promoting diets into a regionally tailored dietary pattern that uses traditional, local Nordic foods and would be attractive to the public, sustainable, and eco-friendly [ 77 , 78 ]. Overarching tenets of the New Nordic Diet are to consume more (1) calories from plant sources and fewer from animal sources, (2) foods from seas and lakes, and (3) foods from the wild countryside [ 78 , 79 ]. A generalized Nordic dietary pattern would include green leafy vegetables, other vegetables, fruits, fish and seafood, potatoes, berries, whole grains (e.g., wheat, rye, oats, barley), nuts, low-fat dairy products, rapeseed, sunflower, and/or soya oils and limited intake of fresh red meat and sugar [ 78 , 80 ]. Specific dietary recommendations based on the NORDIET clinical trial are presented in Table 1 [ 51 ].

The randomized, controlled NORDIET study compared a healthy Nordic diet with a control diet (the participant’s usual Western diet) [ 77 ]. Over 6 weeks, the Nordic diet improved the lipid profile (including a 0.98 mmol/L reduction in total cholesterol [ p < 0.0001] and a 0.83 mmol/L reduction in LDL-C [ p < 0.001]), lowered SBP by 6.6 mmHg ( p = 0.008), and improved insulin sensitivity (homeostatic model assessment-insulin resistance decreased 0.11; p = 0.01) compared with the control diet. Those on the Nordic diet also experienced a 3.0 kg decrease in body weight ( p < 0.001) despite food being available ad libitum.

Results from subsequent studies conducted using Nordic diet variations are consistent with those from studies with the NORDIET study, demonstrating improvements relative to the control diet in blood lipid profile (LDL-C/HDL-C ratio, −0.15; p = 0.046) [ 81 ], inflammation (IL-1 receptor antagonist, −84 ng/L; p < 0.001) [ 81 ], blood pressure (DBP, −4.4 mmHg ( p = 0.001), and mean arterial pressure (−4.2 mmHg; p = 0.006) among patients with metabolic syndrome [ 82 ] and weight loss (−3.22 kg; p < 0.001) [ 83 ] and blood pressure reduction (SBP/DBP, −5.13/−3.24 mmHg; p < 0.05) in individuals with obesity [ 83 ]. Compared with baseline values, one study demonstrated blood pressure reductions of −6.9 mmHg (SBP) and −3.2 mmHg (DBP; p < 0.01) [ 83 , 84 ]. Additionally, a study conducted in children reported an improvement in omega-3 fatty acid status with the Nordic diet that was associated with improvements in school performance ( p < 0.05) [ 85 ]. A systematic review parsing the individual components of the Nordic diet found that evidence supported the protective effects of eating whole grains on type 2 diabetes and cardiovascular disease risk, but that there was insufficient evidence for other foods in the Nordic diet [ 86 ].

3.5. Traditional Asian Diets

Although there is substantial evidence supporting the Mediterranean and other European-based diets, traditional regional dietary patterns from other parts of the world that follow similar principles have less–well-established links to positive health outcomes. A full description of the breadth of regional diets and the associated evidence bases is beyond the scope of this publication, but we consider some Asian-based diets to be particularly relevant to this discussion.

The traditional Korean diet is composed of rice and other whole grains, fermented food, indigenous land and sea vegetables, proteins primarily from legumes and fish as opposed to red meat, medicinal herbs (e.g., garlic, green onions, ginger), and sesame and perilla oils [ 87 ]. Meals typically consist of multiple small-portion dishes are often derived from seasonal food sources and are home-cooked. Unlike the Western diet, the traditional Korean diet does not include many fried foods [ 87 ]. Epidemiologic data suggest a reduced risk of metabolic syndrome (odds ratio [OR]: 0.77; 95% CI: 0.60–0.99), obesity (OR: 0.72; 95% CI: 0.55–0.95), hypertension (OR: 0.74; 95% CI: 0.57–0.98), and hypertriglyceridemia (OR: 0.76; 95% CI: 0.59–0.99) among individuals who follow traditional Korean dietary patterns [ 88 ]. These findings are consistent with a controlled clinical trial that explored the effects of a traditional Korean diet compared with a control diet (“eat as usual”) on cardiovascular risk factors in patients with diabetes and hypertension. In that study, adherence to a traditional Korean diet favorably influenced body composition (body weight, −2.3 kg; body mass index [BMI], −0.83 kg/m 2 ; body fat, −2.2%; p < 0.01), heart rate (−7.1 bpm; p = 0.002), and glycemic control (HbA1c, −0.72%; p = 0.003) [ 89 ].

The traditional Chinese diet features rice or noodles, soups, vegetables, steamed breads or dumplings, fruits and vegetables, soy, seafood, and meat [ 90 , 91 ]. Although higher in carbohydrates and lower in fat compared with a Western diet, the traditional Chinese diet does not appear to promote weight gain in healthy, normal-weight Chinese, suggesting that carbohydrate restriction may not be a universally applicable intervention to combat obesity and cardiometabolic risk [ 92 ]. One 6-week controlled trial demonstrated that 52% of non-Chinese individuals with overweight or obesity who adhered to a traditional Chinese diet had a reduction in BMI while preserving lean body mass compared with 28% of those who followed a Western diet at the 1-year follow-up assessment [ 93 ]. In another trial, BMI decreased by 0.37 kg/m 2 and lean mass by 0.21 kg among subjects who adhered to a traditional Chinese diet for 6 weeks, whereas those who followed a Western diet had 0.26 kg/m 2 and 0.49 kg reductions in BMI and lean body mass, respectively [ 94 ]. Notably, both of these studies restricted caloric intake to 1,200 Kcal for the test and control diet groups.

Similar to the Korean diet, the traditional Japanese diet (known as Washoku) is characterized by small portions of multiple components, primarily including rice, fish (often eaten raw), soups, and pickles [ 95 ]. Fermented soybean paste (dashi) serves as the base of many of the soups that are central to the traditional Japanese diet; other ingredients include seaweed, fruits and vegetables, and mushrooms. The use of chopsticks, alternating between dishes of small portion size throughout a meal, and the base flavor of Japanese food (umami) enhance satiety and help to prevent overeating. Adherence to a traditional Japanese dietary pattern has been associated with favorable effects on blood pressure among apparently healthy Japanese adults [ 96 ]. This is consistent with data from the 2012 Japan National Health and Nutrition Survey demonstrating that adherence to a traditional Japanese diet compared with a Western diet or a meat- and fat-based dietary pattern was associated with a lower prevalence of hypertension in men [ 97 ]. However, in the same study, a traditional Japanese diet was associated with higher DBP in women, as well as higher waist circumference and BMI in men. Further study is needed to elucidate the health impacts of traditional Japanese and other Asian dietary patterns.

4. Additional Factors

While the evidence reviewed here suggests that the described dietary patterns positively influence measures of health and disease risk and outcome because they encourage the intake of foods that individually have beneficial effects and the avoidance of unhealthy options, additional factors combine to create a lifestyle that promotes health. For example, healthy diets include adequate hydration, typically in the form of water or tea/herbal infusions [ 7 , 49 , 51 , 52 ]. In addition to the dietary components, a healthy lifestyle is one that incorporates regular exercise, socialization, and adequate sleep [ 7 , 52 ], and minimizes elements that have a negative effect on health such as tobacco use, excessive alcohol consumption, physical inactivity, large amounts of screen time, and stress.

The importance of non-dietary factors is reflected in their inclusion in modern food pyramids. Built on a base of positive lifestyle factors, the lower tiers indicate daily consumption of adequate hydration and nutrient-rich, plant-based foods, with animal-derived products (meat, fish, and dairy) and sweets comprising higher tiers of the pyramid (i.e., less frequently or infrequently consumed items).

Whereas the goal may be to achieve nutrient requirements through food and water intake alone, there are situations in which food-derived nutrient intake might be inadequate due to increased need, selective eating, or food insecurity/limited access to more nutritious foods [ 98 , 99 , 100 ]. Therefore, for some individuals, dietary supplements may be required, particularly at certain life phases. For example, later in life, the recommended intake of calcium increases to sustain bone mineral density [ 101 ]; hence, supplementation with calcium may be necessary to meet recommended intake levels in older adults. Before initiating supplementation, dietary intake levels should be considered to avoid exceeding the upper tolerability limits and causing adverse events.

There are a number of other traditional regional diets that likely have similar benefits to those that we describe here. However, we made the decision to narrow our focus to those diets with evidence from randomized, controlled trials demonstrating their health benefits. For example, the African Heritage Diet focuses on traditional ingredients that may be beneficial to African American populations who experience disproportionately higher risks for chronic diseases related to their diets [ 102 ]. Future research is warranted to evaluate the impact of the African Heritage Diet and other regional dietary patterns on health.

5. Conclusions

Healthy diets, arising either by tradition or design, share many common features and generally align with the WHO Global Action Plan for the Prevention and Control of Noncommunicable Diseases. In comparison with a Western diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats. Evidence from epidemiologic studies and clinical trials indicates that these types of dietary patterns reduce risks of NCDs ranging from cardiovascular disease to cancer. Further endeavors are needed to integrate these healthy dietary and lifestyle choices into daily living in communities throughout the world and to make healthy eating accessible, achievable, and sustainable.

Acknowledgments

Medical writing support was provided by Crystal Murcia, PhD, and Dennis Stancavish, MA, of Peloton Advantage, LLC, an OPEN Health company, and was funded by Pfizer Consumer Healthcare. On 1 August 2019, Pfizer Consumer Healthcare became part of GSK Consumer Healthcare.

Author Contributions

H.C. and P.C.C. contributed to the conception of the work; the acquisition, analysis, and interpretation of data; drafting; and revision of the work. Both have approved the final version for submission and agree to be personally accountable for their contributions and for ensuring that questions related to the accuracy or integrity of any part of the work are appropriately investigated, resolved, and documented in the literature. All authors have read and agreed to the published version of the manuscript.

Medical writing support was funded by Pfizer Consumer Healthcare; this research received no other external funding. The APC was funded by Pfizer Consumer Healthcare. On 1 August 2019, Pfizer Consumer Healthcare became part of GSK Consumer Healthcare.

Conflicts of Interest

Hellas Cena received travel reimbursement from Pfizer Consumer Healthcare to attend a discussion meeting prior to drafting the manuscript and acts as a consultant to companies that manufacture or market dietary supplements, including Pfizer Consumer Healthcare. Philip C. Calder received travel reimbursement from Pfizer Consumer Healthcare to attend a discussion meeting prior to drafting the manuscript. Pfizer Consumer Healthcare funded this project, but the company had no role in the design, execution, interpretation, or writing of the paper.

Benefits of Healthy Eating

Benefits of Healthy Eating for Adults

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Importance of Healthy Diet essay

A healthy diet is one that helps to maintain or improve overall health. We should consume a balanced diet consisting of essential nutrition. A healthy and balanced diet reduces stress levels and promotes healthy life without any suffering.

Importance of Healthy Diet essay (350+ Words)

People consume junk foods and unhealthy items solely for taste, neglecting the importance of nourishing their bodies. A healthy and balanced diet reduces stress and promotes a suffering-free life, highlighting its utmost significance.

Daily Test - Attempt Now

A healthy diet maintains or improves overall health through essential nutrition: liquids, proteins, fatty acids, vitamins, minerals, and calories. To maintain a healthy body, we should consume fresh fruits, salad, green leafy vegetables, milk, eggs, yogurt, etc., on time.

Green vegetables and fruits provide minerals like iron, calcium, sodium, potassium , iodine, copper, etc. Fish oil, butter, carrot, papaya, etc., contain Vitamin A, while green leafy vegetables, wheat grain, etc., contain Vitamin B.

Vitamin C is found in green chili, green vegetables, amla, lemon, and citric fruits. Vitamin D is present in fish oil, butter, and sun rays. Vitamins E and K are necessary for our health, and milk is a well-balanced diet on its own.

We should only eat fresh, well-washed, and well-cooked food that is free from dust and flies. Harmful are fried foods and foods with excess fat, spices, and chilies. Eating on the roadside should be avoided. The last meal should be taken two or three hours before going to bed. Our stomach needs a good time gap between two meals for proper digestion.

In addition to proper nutrition, a healthy body requires daily physical activities, adequate rest and sleep, cleanliness, a healthy environment, fresh air, and water, as well as personal hygiene. Furthermore, it is important to drink a sufficient amount of water, at least 7-8 glasses. This not only balances blood pressure but also supplies essential nutrients rapidly to the body. An individual who is fit and healthy develops a higher resistance to infections and diseases.

While wealth holds some significance, it is not as important as health. Spending a large amount of money on junk food in five-star hotels or other entertainment sources, such as watching films for a day, yields no advantages except for self-satisfaction.

Physical and mental well-being enables an individual to be socially and financially healthy. A healthy person is more active, lively, and energetic, working with utmost efficiency. Conversely, a wealthy but unhealthy person easily succumbs to fatigue, ultimately losing the true wealth of life, namely, health.

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Home / Essay Samples / Food / Healthy Food / The Importance of a Healthy Diet

The Importance of a Healthy Diet

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Over the past two decades, millions of individuals worldwide have adopted vegetarian diets. This article, which relies on secondary research, looks at the history behind vegetarianism and different aspects of such a diet. In particular, three important aspects are examined: a) a short history of the vegetarian diet, b) the advantages of such a vegetarian diet, and c) the disadvantages. Research findings so far indicate that adhering to a vegetarian diet can have positive effects on one’s health, the environment, and animals. Nevertheless, there are some downsides, including lifestyle changes and possible deficiencies in nutrition. Overall though, the findings lead us to conclude that if those who practice vegetarianism are to maintain a healthy body they need to ensure their diet is balanced.

Introduction

In his later years, Albert Einstein was a vegetarian. In March 1954, he wrote to Hans Muehsam describing how he existed without meat, fish, and fats but still felt well. He said it seemed to him that man was not meant to be a meat-eater or a carnivore. A vegetarian diet is thought to be beneficial to health. According to the Medical Dictionary Online , vegetarianism is defined as voluntarily abstaining from “eating meat” and the word “vegetarian” is one that is used to indicate a diet that is devoid of animal-based foods but includes essential plant-based foods. The Vegetarianism (2011) suggests there are five major types of vegetarian diets, which are a) the lacto-vegetarian diet (comprising of dairy produce, plant-based foods, and honey), b) lacto-ovo vegetarian (comprising of dairy produce, plant-based foods, honey and eggs), c) ovo vegetarian (comprising of plant-based foods, honey, and eggs), d) vegan (comprising solely of plant-based foods), and e) the fruitarian diet (comprising of fruit, seeds, and nuts). These days there are several types of vegetarian and the concept is growing more popular in every part of the world. A 2007 study by Thich indicated that the number of vegetarians has increased by around 30% since 1970. A 1992 survey undertaken by The Vegetarian Times in Illinois, US showed that eight million of the almost 12.5 million participants were vegetarians. In 2012, the W&S Company (Vietnam) carried out a brief survey involving 659 participants, of whom almost 60% were vegetarians. One of the reasons why the vegetarian lifestyle is becoming more popular is that many people believe a non-meat diet helps protect them from illnesses like heart disease, various cancers (most notably colon and prostate), obesity, and other types of disease. There are, however, some drawbacks to a vegetarian diet. Therefore, this essay discusses the history of the concept of vegetarianism as well as the benefits and pitfalls of such a diet.

Discussion on Research Finding

Short history of the development of vegetarianism.

The Wikipedia description suggests that, according to the earliest available documentation, vegetarianism started to develop in the sixth century BC in the ancient Greece and India. The concept of the diet was linked closely to the notion of not harming animals, and both philosophers and some religious movements encouraged it in both nations. In these ancient times, vegetarianism spread across India and South East Asia, to name but a few areas, and the majority of followers were Buddhist, Hindu, and Jain. According to Nordqvist in 2004, when the Roman Empire converted to Christianity vegetarianism was virtually eliminated from around Europe. The vegetarian diet re-emerged during the Renaissance and gained in popularity during the 1800s and 1900s. It was in 1847 that the first Vegetarian Society was established in England, with the Netherlands, Germany, and other countries throughout Europe following up with similar societies. In 1908, the International Vegetarian Union was set up and contributed to the widespread development of vegetarianism across Europe. With people becoming increasingly health conscious, a lot of individuals have switched to a vegetarian diet as a major lifestyle change. Vegetarians keep increasing in numbers, but the overall number is still small when compared to the world’s entire population.

Benefits of Vegetarianism

There exist several different (and usually good) reasons for becoming a vegetarian. While most people understand and accept the benefits of vegetarianism, the next section will show the benefits to health and the environment. Looking first at the health benefits, author Mary Krane Derr supports the idea that a vegetarian diet reduces the risk of disease in an article entitled Health Benefits of a Vegetarian Diet . This type of diet has a larger number of “phytochemicals,” which are naturally-occurring chemical compounds found in plants that have many well-known antioxidants and other properties believed to reduce the possibility of cancer. A vegetarian diet furthermore reduces the risk of high blood pressure, heart disease, kidney disease, type 2 diabetes, obesity, dementia, and other serious illnesses. Without these diseases, people will be healthier and enjoy longer lives. With plenty scientific evidence to support her views, Derr does not doubt the benefits of a vegetarian lifestyle. So, switching to vegetarianism is an effective way of staying healthy and avoiding serious illnesses. Environmental conservation is another great benefit that vegetarianism provides. A study undertaken in California in 2009 compared how both vegetarian and non-vegetarian diets impacted the environment. Researchers discovered that those who did not follow a vegetarian diet used more fertilizer, pesticide, primary energy, and water by factors of 13, 1.4, 2.5, and 2.9 times respectively. The European Journal of Clinical Nutrition presented similar results of a study undertaken in Italy. The study concluded that meat-based diets overstrain the environment, with water consumption playing a key role, contributing to the total effect by 41% to 46%. Consequently, it is evident that vegetarian diets help reduce water, fertilizer, pesticide, and energy consumption, thereby protecting the environment. A vegetarian diet additionally protects animal life, although most animal species suffer tremendously because of the current trend towards factory or mass farming. It is believed that the number of animals killed annually to supply meat to the US population exceeds twenty million. It is claimed that the average meat consumption over seven years  for a US citizen equals 1,097 chickens, over 40 turkeys, 22 hogs, 390 kilograms of fish,12 cattle, and 3 sheep/lambs. The large numbers of animals slaughtered per year to meet demand are surprising and, obviously, the larger the population the more animals that are needed for food. By contrast, vegetarians consume a reduced amount of animal-based products and eat a lot less or no meat. This reduces the amount of animals consumed and, therefore, saves the lives of countless animals.

Downsides to Vegetarianism

As well as the benefits, there are some disadvantages to a vegetarian diet. For example, such a diet can seriously affect health. In a 2009 article called “Health Risk of Vegetarian Diets,” author John Michelle says that even though all essential nutrients are generally provided in a vegetarian diet and are usually healthy, some important nutrients can be lacking (e.g., vitamins, minerals, and proteins). This is because many food types are absent from such a diet. Due to these deficiencies, vegans can find it difficult to create a balanced diet containing all essential nutrients, which often come from animal-based food products. Other research undertaken by Rebecca J Frey shows that a vegetarian diet contains five basic food types such as fruit, vegetables, nuts, grains, legumes, and other calcium-based and protein-based foods and fats. These food groups provide a minimum of 1,400 to 1,500 calories per person per day so vegetarians need to develop suitable menus to acquire the necessary nutrients and energy. This can be difficult for those who are inexperienced cooks. Furthermore, the lifestyle of a vegetarian can differ significantly from that of family members and friends. If family and friends do not properly understand vegetarianism, life can be made even more difficult. Many will, for example, encourage vegetarians to eat animal food products or prepare meals without catering to the needs of vegetarians. This can cause rifts between meat-eaters and non-meat eaters. During holidays like Easter, Thanksgiving, and Christmas, vegetarians may suffer when the majority of meals are meat-based. Some may even digress from their vegetarian eating habits during these times or take along their meals to save their host any embarrassment or pressure. Another area that can be problematic is dining out, which sometimes presents real difficulty for a vegetarian. Many restaurants cater to the needs of meat-eaters with a limited choice of vegetarian dishes. The Bodybuilding Forum has stated that while some restaurants do offer menus for vegetarians, the food might not be prepared in strict vegetarian fashion e.g. food may be cooked in animal-based oils or the food might not contain proper ingredients such as cheese with a rennet base. Food is not acceptable to strict vegetarians if the equipment or utensils used in its preparation are meat-contaminated.

The above findings discuss vegetarianism in terms of its history and it provides an overview on both the negative and positive effects of a vegetarian diet. Furthermore, it suggests that this type of diet is not entirely without disadvantages. Despite the health benefits, and the advantages to animals and the environment, it also has disadvantages in terms of possibly lacking important nutrients and causing lifestyle changes. Consequently, nutritionists advise vegetarians to develop suitably nutritious diets. As is the case with any type of diet, it is important that a vegetarian diet is varied with an ample amount of vegetables, fruit, nuts, whole grains, legumes, and seeds, and with a limited amount of fats, sweets, and processed foods. It is worth checking out the food guide published by the American Dietetic Association when planning vegetarian meals to ensure nutritional requirements are met on a daily basis. Ensuring a balanced diet with all important nutrients can help bypass the pitfalls and help one stay in good health.

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Vegetarianism Health Benefits Essay

Introduction, obesity and overweight, strong bones, heart disease, cancer protection, more energy, diabetes prevention.

The term “vegetarianism” may be understood differently among different people. However, the vegetarian diet generally does not include the consumption of meat. There exist various types of vegetarian practices; ranging from the most strict to the less strict one. The most restrict group consists of vegans.

This group consumes only those foods that come from plants and these include the grains, nuts, beans, fruits and vegetables. The other group consists of the lacto-vegetarians and these ones consume dairy products on top of the foods from the plants. The third group consists of “Lacto-ovo-vegetarians” who are similar to the lacto-vegetarians but they also consume the eggs in addition.

The other group is the “pesco-vegetarians who eat similar foods to those eaten by the “lacto-ovo-vegetarians” but on top of these, they also eat fish. The least strict group consists of the “partial-vegetarians” and these consume all kinds of foods apart from the red meat. People decide to become vegetarians for a variety of motives. There are those who want to live longer, to live healthy lives, or play their part in the society of bringing down the level of pollution.

This paper is going to look at the health benefits one can obtain by becoming or being a vegetarian. It is going to be argued that; Being a vegetarian is good for health since it leads to the prevention of obesity and overweight, developing strong bones, prevention of heart disease, having cancer protection, having diabetes prevention and also enables one to have more energy in the body.

The paper is going to be arranged in sub-topics with each of them supporting the argument. The conclusion section is going to give a summary of the main points in the discussion.

Being a vegetarian enables one to reduce chances of becoming obese and overweight. It is pointed out that “64 percent of adults and 15 percent of children aged 6 to 19 are overweight and are at risk of weight-related ailments including heart disease, stroke and diabetes” (“Why go veg?”, 2012, p.1).

A research that was carried out between the period starting from the year 1986 up to the year 1992 by the director and president of the “Preventive Medicine Research Institute”, Dean Ornish, in California established that the people who were overweight and followed a vegetarian diet and which was low in fat were able to lose, on average, twenty four pounds within the first year and were able to keep off that weight five years thereafter (“Why go veg?”, 2012, p.1).

They were able to lose weight without engaging in counting the carbs or calories and also with no engagement in the measurement of the portions or having a feeling of hunger (“Why go veg?”, 2012).

Becoming a vegetarian enables one to build strong bones. Every time there is no adequate calcium in one’s blood in the body, a person’s body will have to seep the calcium from the bone that is there. Following this, the metabolic consequence will be that one’s skeletons will turn out to be permeable and in the course of time become weak.

A larger number of the practitioners in the healthcare field propose that a person should engage in increasing his or her calcium ingestion through the manner in which nature designed and this is through foods. The foods as well supply nutrients like vitamin D, magnesium and phosphorous among others which are essential to enable the body to carry out absorption as well as utilization of calcium.

It is reported that “people who are mildly lactose-intolerant can often enjoy small amounts of dairy products such as yogurt, cheese and lactose-free milk” (“Why go veg?”, 2010, p.1).However, in case one may avoid the dairy products altogether, they can still obtain healthful calcium dose from the “dry beans, soymilk, and dark green vegetable such as broccoli, kale, collards and turnip greens” (“Why go veg?”, 2012, p.1).

By one becoming a vegetarian, they reduce the risks of getting heart disease. It is pointed out that eating vegetables and fruits on a regular basis brings down the level of the risk of “ischemic heart disease” (Craig, 20034, p.1).

Following a survey that was conducted sometime back which involved surveying forty seven thousand Italian people, it was established that “persons in the highest tertile of vegetable consumption had a 21 and 11 % reduced risk of myocardial infarction and angina, respectively, compared with those in the lowest tertile of vegetable consumption” (Kafatos, A., et al, 1997, p.1882).

Moreover, the findings that were presented following a study that was conducted in Britain indicated that the day to day eating of fresh fruits contributed towards having a twenty-four percent decrease in the mortality that results from heart disease as well as a thirty-two percent decrease in mortality resulting from the “cerebrovascular disease”, in comparison to less regular eating of fruit. It was further established that the day to day raw salad eating contributed to having a reduction of twenty-six percent in deaths resulting form the heart disease (Key, et al, 1996, p.777).

Another study involved investigating the lifelong vegetarians; it was found out that this group of people had a twenty-four percent “lower incident and lifelong vegans had a 57 percent lower incident of coronary heart disease compared to meat eaters” (Thorogood, et al., 1987, p.352).

There are a number of factors in vegetables and fruits which offer achievable protection against the cardiovascular disease. Among these factors we have “folic acid, dietary fiber, potassium, magnesium, carotenoids, phystosterols, flavonoids, and other polyphenolic antioxidants” (Craig, 20034, p.1).

The vegetarian diets are usually as well somehow lower in cholesterol and in saturated fat. The people who are vegetarians usually do have the levels of blood cholesterol that are lower. The food plants that have much soluble fiber are apples, dry beans, and oats among others are helpful in bringing down the amount of serum cholesterol in the body. Moreover, a large number of flavonoids found in some plant foods have wide-ranging organic properties which bring down the chances of one developing heart disease.

The flavonoids offer the protection to the LDL cholesterol against oxidation. Moreover, it helps in inhibiting blood clots formation, and “have hypolipidemic effects and anti-inflammatory action”(Manach, et al, 520, p.520). Studies conducted in Europe indicated that the people who had the highest flavonoids consumption “had 60 percent less mortality from heart disease and 70 percent lower risk of stroke than the low flavonoids consumers” (Keli, et al, 1996, p.641)

Being a vegetarian enables one to be protected against cancer. A report that was presented by the “World Cancer Research Fund” in the year 1997 presented a recommendation that people should lower the risk of being attacked by the cancer disease by selecting mainly the “plant-based diets” which are rich in various fruits as well as vegetables and also rich in the legumes and “minimally processed starchy staple foods, and to limit the intake of grilled, cured and smoked meats and fish” (Craig, 20034, p.1).

More than two hundred studies that have been conducted have given a revelation that frequently eating fruits as well as vegetables offers remarkable protection against the cancer disease at a large number of sites. Those individuals who eat a lot of fruits as well as vegetables “have about one-half the risk of cancer, especially the epithelial cancers”(Craig, 2003, p.1). It is also pointed out that it was also found out that “the most cancers were 20 – 50 % lower in those with high versus low consumption of whole grains” (Craig, 2003, p.1).

Several plant foods have been found to have the properties that are cancer protective (Craig, 2003). These foods include the umbulliferous herbs and vegetables, the cruciferous vegetables and other vegetables and fruits. Other such foods include the several nuts, beans and several seasoning herbs.

Such foods have the cancer-protective phytochemicals like “carotenoids, flavonoids, isothiocynates, allegic acid, glucaates and phenolic acids among others” (Craig, 2003, p.1). The compounds that are beneficial change the pathways as well as the actions of the hormones which are associated with cancer development, facilitate stimulation of the immune system and they also possess antioxidant activity (Craig, 1999).

Being a vegetarian enables one to have more energy. Having good nutrition facilitates generation of more utilizable energy “to keep pace with the kids, tackle that home improvement project or have better sex” (“Why go veg?”, 2012, p.1).Having a large amount of fat in blood implies arteries will not open in an appropriate way and also that the muscles will not obtain adequate oxygen.

The consequence of this is that one will feel zapped. The balanced vegetarian diets are “free of cholesterol-laden, artery-clogging animal products that physically slows us down and keep us hitting the snooze button morning after morning” (“Why go veg?”, 2012, p.1). Therefore, since the plant foods have large amounts of complex carbohydrates, they help in giving the body much energy.

Vegetarians are at a lower risk of becoming diabetic. It is pointed out that consuming more nuts and whole grains is associated with having “lower rates of diabetes” (Craig, 2003, p.1). In one of the large studies, it was established that consumption of fruits and vegetables was associated with the occurrence of diabetes in an inverse way, especially among women (Ford & Mokdad, 2001, p.34).

Men as well as women who reported of rarely or never consuming green leafy vegetables or fruits had “higher mean HbA 1C levels than those who had more frequent consumption” (Sargeant, L.A, et al, 2001, p.344). High levels of vegetable and fruit consumption tends to make a great contribution towards facilitating the prevention of the diabetes disease.

Being a vegetarian is good for health since it leads to the prevention of obesity and overweight, developing strong bones, prevention of heart disease, having cancer protection, having diabetes prevention and also enables one to have more energy in the body.

Considering the case of obesity and overweight, it has been found out that the people with these conditions who become vegetarians are able to lose a substantial amount of weight within the first year and over time, they are able to attain healthy weight. Moreover, vegetarians develop strong bones because of the availability of adequate calcium in their bodies which are obtained from food plants such as dark green vegetables, dry beans, and turnip greens among others.

There can also be prevention of cancer through the vegetarian diet. Several plant foods have been found to have the properties that are cancer protective which include such foods as the umbulliferous herbs and vegetables, the cruciferous vegetables and other vegetables and fruits and other foods include nuts, beans and a variety of seasoning herbs. In addition, heart disease can be prevented by one making a decision to become a vegetarian.

Eating vegetables and fruits on a regular basis brings down the level of the risk of “ischemic heart disease”. Everyday consumption of fresh fruits leads to a decrease in the mortality that result from heart disease and also a reduction in mortality resulting from the “cerebrovascular disease”. Furthermore, diabetes can also be prevented by one becoming a vegetarian.

Eating fruits and vegetables was associated with the occurrence of diabetes in an inverse way, especially among women. High levels of vegetable and fruit consumption tends to make a great contribution towards facilitating the prevention of the diabetes disease. Last but not least, the vegetarian diet enables one to have more energy in the body. The foods coming from plants are rich in complex carbohydrates and they supply much energy in the body.

Craig, W.J.(1999). Nutrition and Wellness. A Vegetarian Way to Better Health . Berrien Springs, MI: Golden Harvest Books.

Craig, W. (2003). Health benefits of vegetarian diets . Web.

Ford, E.S, & Mokdad, A.H. (2001). Fruit and vegetable consumption and diabetes mellitus incidence among U.S. adults . Prev Med , 32(1),33-9.

Kafatos, A., et al. (1997). Heart disease risk-factor status and dietary changes in the cretan population over the past 30 y: the seven countries study. Am J Clin Nutr, 65(1),1882-6.

Keli, S.O, et al.(1996). Dietary flavonoids, antioxidant vitamins, and incidence of stroke: the zutphen study. Arch Intern Med ,156(1), 637-42.

Key T.J, et al. (1996). Dietary habits and mortality in 11,000 vegetarians and health conscious people: results of 17-year follow up. BMJ, 313(1),775-79.

Manach C, et al.(1996). Bioavailability, metabolism and physiological impact of 4-oxo-flavonoids. Nutr Res , 16(1), 517-44.

Sargeant, L.A, et al.(2001). Fruit and vegetable intake and population glycosylated haemoglobin levels: the EPIC-Norfolk Study. Eur J Clin Nutr , 55(1),342-8.

Thorogood, M, et al. (1987). Plasma lipids and lipoprotein cholesterol concentrations in people with different diets in Britain. Br Med J , 295(1), 351-3.

Why go veg? . (2012). Web.

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Essay on Benefits of Healthy Food

Students are often asked to write an essay on Benefits of Healthy Food in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Benefits of Healthy Food

Introduction.

Healthy food is essential for our well-being. It provides vital nutrients that our body needs to function correctly.

Nutrition and Growth

Foods rich in proteins, vitamins, and minerals promote growth. They help build muscles and strengthen our immune system.

Energy Boost

Healthy food gives us energy. Carbohydrates and fats fuel our daily activities, helping us stay active and focused.

Disease Prevention

Eating healthily can prevent diseases. Foods high in fiber can reduce the risk of heart disease and diabetes.

In summary, a healthy diet is key to a healthy life. It promotes growth, provides energy, and helps prevent diseases.

250 Words Essay on Benefits of Healthy Food

The importance of healthy food.

Healthy food is the cornerstone of a well-balanced life. It not only nourishes the body but also fuels the mind, improving cognitive function, mood, and overall well-being.

Physical Health Benefits

Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can help prevent chronic diseases such as obesity, heart disease, and type 2 diabetes. These foods are packed with essential nutrients that support bodily functions, from boosting the immune system to promoting healthy skin.

Mental Health Benefits

The benefits of healthy food extend to mental health as well. Nutrient-dense foods like nuts, seeds, and fatty fish provide omega-3 fatty acids, which are crucial for brain health. They can enhance memory and mood, reducing the risk of mental disorders like depression and anxiety.

Increased Energy and Productivity

Consuming healthy food also leads to increased energy levels and productivity. Sugary, high-fat foods can cause blood sugar spikes followed by crashes, leading to fatigue and decreased focus. In contrast, complex carbohydrates and proteins provide sustained energy, enhancing concentration and productivity.

In conclusion, the benefits of healthy food are manifold. By making mindful choices about what we eat, we can boost our physical health, improve our mental well-being, and increase our energy and productivity. Ultimately, a healthy diet is a key ingredient in the recipe for a long and fulfilling life.

500 Words Essay on Benefits of Healthy Food

Food is the fuel that drives our bodies, determining our overall health and well-being. The importance of healthy eating cannot be overstated, especially in a world increasingly plagued by obesity, diabetes, and heart disease. This essay explores the benefits of healthy food, focusing on its impact on physical health, mental well-being, and longevity.

Physical Health and Healthy Food

The most immediate benefit of healthy food is its contribution to physical health. Consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides the body with the essential nutrients it requires. These nutrients enable the body to function optimally, bolstering the immune system and reducing the risk of chronic diseases such as heart disease and diabetes.

Fruits and vegetables are packed with antioxidants, which fight off harmful free radicals in the body, reducing inflammation and the risk of cancer. Whole grains and lean proteins, on the other hand, provide the body with energy and aid in tissue repair and growth.

Mental Well-being and Healthy Food

The impact of healthy food extends beyond physical health, influencing mental well-being as well. Research has shown a correlation between diet and mental health, with certain foods having the potential to alleviate symptoms of depression, anxiety, and stress.

Omega-3 fatty acids, found in foods like fish and walnuts, are known to support brain health and improve mood. Similarly, complex carbohydrates found in whole grains help regulate serotonin, a hormone that contributes to feelings of happiness and well-being.

Longevity and Healthy Food

Healthy food also plays a crucial role in promoting longevity. Studies have shown that populations with diets rich in fruits, vegetables, lean proteins, and whole grains tend to live longer, healthier lives. These foods, coupled with regular physical activity, can slow the aging process and reduce the risk of age-related diseases.

On the other hand, diets high in processed foods and sugars have been linked to premature aging and a shortened lifespan. By choosing healthier food options, we can potentially add years to our lives while enhancing the quality of those years.

In conclusion, the benefits of healthy food are manifold, impacting every aspect of our lives. From maintaining physical health and mental well-being to promoting longevity, the importance of a balanced diet cannot be overstated. As we navigate through our busy lives, it is crucial to remember that our food choices not only determine our health today but also influence our health in the future. By making healthier food choices, we can take control of our health, leading to a better quality of life and a brighter future.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

• Essay on Plant Cell
• Essay on Plantation
• Essay on How to Take Care Plants

Apart from these, you can look at all the essays by clicking here .

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Drinking carrot juice has this 1 benefit over just eating carrots, according to dietitians

Carrots are naturally sweet and rich in a ton of vitamins and minerals . So, getting a concentrated dose of carrots by juicing them can only be good for you, right?

While carrot juice has benefits, it's not necessarily the best way to get those healthy nutrients from carrots, dietitians say. And even veggie-based juice can contain a lot of natural sugar and beta-carotene, so it's worth keeping an eye on how much you're drinking.

Before you start downing a cup of carrot juice every morning, here's what experts want you to know.

Carrot juice nutrition

One cup of canned carrot juice contains the following nutrients, according to the U.S. Department of Agriculture :

• 94.4 calories
• 2.24 grams of protein
• 0.35 grams of fat
• 21.9 grams of carbs
• 1.89 grams of fiber
• 9.23 grams of sugar

Carrot juice benefits

Juicing carrots provides "a concentrated source" of the nutrients found in carrots, Theresa Gentile, a registered dietitian in New York City and a spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com.

That’s simply because it takes a lot more carrots to make one glass of carrot juice than you normally would eat in a sitting, says Natalie Rizzo, registered dietitian and TODAY.com nutrition editor. So, by juicing carrots, "you're getting more bang for your buck in a smaller volume," Gentile explains. 

The most well-known nutrient found in carrots is beta-carotene, which is a precursor to vitamin A. While a serving of whole carrots can easily help you hit 100% of your daily vitamin A requirements, "you're probably getting 300-400% in a glass of carrot juice," Rizzo says.

Carrot juice can also help support vision health, the immune system and heart health thanks to these nutrients, Gentile says:

• Niacin (vitamin B3)
• Biotin (vitamin B7)
• Antioxidants

In particular, Gentile points to a 2011 pilot study in which participants who drank 16 ounces of carrot juice every day for three months saw minor improvements in systolic blood pressure. Those results could "perhaps translate to a decreased risk of heart disease and inflammatory diseases," she says.

Is it better to drink carrot juice or eat carrots?

The major benefit of juicing carrots is that you'll get a more concentrated dose of some of the nutrients present in whole carrots. But you "lose some of the fiber in the juicing process," Gentile explains.

When you juice carrots, the pulp that's left behind contains much of the fiber in the carrots , Rizzo says. "So you're not getting as much fiber (in the juice) as you probably would by eating a carrot."

The other issue is that megadose of vitamin A, Gentile say. Vitamin A is stored in fat, which means your body holds onto any that isn't needed at the moment, so there's not a lot of reason to consume huge doses of it at once. That also means that we need to consume fat alongside the vitamin A in order to absorb all of it, Rizzo explains.

All of that suggests that "you're not getting all the benefits you think you're getting from overdosing on this vitamin," Rizzo says.

Eating carrots instead provides more fiber but less beta-carotene. Depending on your nutritional goals, consuming carrots the traditional way might make more sense for you.

Can carrot juice make your skin orange?

If you eat a bunch of carrots, over time, your skin may take on an orange hue due to a condition called carotenemia. It can happen with sweet potatoes, too , which also contain a fair amount of beta-carotene.

The condition may be unsettling, but it's temporary and otherwise harmless. However, it could be a sign that you may want to diversify your diet a little more.

If you drink too much carrot juice, there is also a potential for vitamin A toxicity, Gentile says, because our bodies hold on to any extra vitamin A in fat. But you would need to drink quite a lot of carrot juice for that to be possible.

Vitamin A toxicity happens more often when people consume high-dose supplements than with food, Medline Plus explains . Kids also tend to be more sensitive to high levels of vitamin A than adults.

How to drink carrot juice

You can get a major boost of nutrients from vegetable juice .

And you can complement the nutrient benefits (and flavor) of carrots by mixing them with other healthy ingredients , like beets, ginger, greens and lemon.

If you're purchasing pre-made carrot juice, you'll want to make sure it's 100% juice to avoid added sugar, Rizzo says. "Sometimes, when it comes to juiced vegetables, they do add things that have a little sugar in them to sweeten it up."

Even then, Rizzo recommends capping your daily intake of carrot juice at 4 to 5 ounces because it does contain a fair amount of sugar with less fiber than you'd get in whole carrots.

Eat This, Not That!

10 Amazing Benefits of a High-Fiber Diet

Posted: March 1, 2024 | Last updated: March 1, 2024

People in the health world talk a lot about fiber and how Americans aren't getting enough of it . Sure, it might seem like a broken record at times, but the truth is that a high-fiber diet is crucial for living a vibrant and healthy life.

Let's start with the basics: what is fiber? Fiber is a type of carbohydrate, but unlike other carbs, it doesn't fully break down during digestion. It's found in plant-based foods and can be divided into two types : soluble and insoluble. Soluble fiber dissolves in water and forms a gel-like substance that slows digestion; these characteristics also allow soluble fiber to support cholesterol management and blood sugar control. Insoluble fiber, on the other hand, adds bulk to your stool and keeps things moving through your digestive tract. Most foods contain a mix of both types, but the ratio of each depends on the food you're eating.

So why all the fuss over fiber? This nutrient can benefit your health in drastic ways, like lowering cholesterol, improving your gut health, helping you lose and manage weight, and even helping you live a longer life. The 2020-2025 Dietary Guidelines for Americans recommends consuming a minimum of 14 grams of fiber per 1,000 calories of food, or 28 grams for an average 2,000-calorie diet.

Read on to learn more about the amazing benefits of eating fiber, and check out these 44 Best High-Fiber Foods to get started on adding more of this nutrient to your day.

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1. It can help you feel more full.

One of the great benefits of eating a diet high in fiber is that fiber-rich foods can help you feel more full, so you can feel satiated with less food.

According to Harvard Health , soluble fiber pulls in water from your gut and forms a gel-like substance, slowing down its full digestion rate. These fibers, according to the National Library of Medicine , "prolong gastric emptying time," which means it takes the food longer to go from the stomach to the small intestine, and therefore delays hunger.

RELATED :  38 Best Store-Bought High-Fiber Snacks

2. Fiber can improve your gut microbiome.

Maintaining a healthy gut is essential for disease prevention and overall well-being, with a high-fiber diet playing a crucial role in improving gut health.

Dietary fibers are fermented by your gut microbiota, resulting in the production of " beneficial microbial metabolites ." These metabolites act as energy sources for gut cells, and they play crucial roles in regulating the metabolism, immune system, and brain health, and can even suppress inflammation. A review published in Nutrients suggests that a high fiber intake is linked to a more diverse gut microbiota.

Because of a nationwide shortage in how much fiber is consumed over the last couple of decades, gut health has suffered and disease rates have increased.

3. You'll be more regular.

If you often deal with the discomfort of being constipated, it may be a sign that you need to increase your fiber intake! High-fiber foods can help keep you regular and prevent constipation because they can soften your stool, which allows it to pass through more smoothly. Not only does a high-fiber diet help regulate your digestion in the short term, but it's also been found to help prevent related gastrointestinal diseases and disorders .

RELATED :  10 Best High-Fiber Breads, According to Dietitians

4. Fiber can improve your metabolism.

Among many other benefits, getting enough fiber in your day may also benefit your metabolism.

A 2017 study published in the American Journal of Clinical Nutrition looked into the differences between eating refined grains (highly processed grains with little fiber) and whole grains (grains in their more "natural" form that have higher fiber contents). After the study was complete, the group who consumed whole grains had a higher resting metabolic rate, which the researchers believe may contribute to fiber's effect on weight loss and weight management.

5. It can help you lose or manage weight.

If you're on a weight loss journey or have been wanting to shed a few pounds, including more high-fiber foods in your diet can be a great way to reach your goals.

According to The Journal of Nutrition , fiber intake is associated with greater weight loss, as well as better adherence to dietary plans involving calorie restriction.

This link to weight loss has to do with a few key effects that high-fiber foods have on your body. For one, as we mentioned previously, fiber-heavy foods increase satiety and take longer to digest, which often leads to feelings of fullness with fewer calories consumed than foods that don't have fiber. Another factor is fiber's impact on gut health and creating a more diverse gut microbiota. According to the journal Gut Microbes , a more diverse gut environment has been linked to greater weight loss.

RELATED :  Here's Exactly How Much Fiber You Should Eat Every Day To Lose Weight

6. It can lower cholesterol.

We now know that a high-fiber diet can help with things like weight management, gut health, and digestion, but fiber intake has also been linked to heart health as well—especially involving your cholesterol levels.

Fiber, specifically soluble fiber, can help reduce the cholesterol that your bloodstream absorbs and can therefore help lower your LDL cholesterol (the "bad" kind). According to the Mayo Clinic , even just five to 10 grams of soluble fiber per day can decrease your cholesterol levels.

RELATED :  11 High-Fiber Lunches That Keep You Full

7. It can help reduce inflammation.

The benefits of fiber just keep going, with research proving that a high-fiber diet may also be able to help reduce chronic inflammation—a serious symptom and potential contributor to many common diseases like Alzheimer's, cardiovascular disease, arthritis, and type 2 diabetes.

According to a report published in the American Journal of Clinical Nutrition , diets higher in fiber are protective against what is called a "C-reactive protein," which is a common inflammatory marker found in the body. What that means is that the higher the amount of C-reactive proteins there are, the more inflammation there is as well. So, these researchers have used these findings to support their recommendation of using fiber as a dietary method for controlling inflammation.

8. Fiber can help you manage your blood sugar.

For those watching their blood sugar levels, eating more fiber may be a helpful solution. In fact, according to the CDC , fiber is considered the "carb that helps manage diabetes" because of its ability to help manage your blood sugar.

But where does this link to your blood sugar come from? It ultimately has to do with the fact that fiber isn't digested in the same way that other carbohydrates are . Your body normally breaks down carbs into glucose, and the glucose then enters your bloodstream. This can raise your blood sugar levels. Fiber, on the other hand, can't be broken down into glucose and instead just moves through your body. Because of this, high-fiber foods can help prevent rapid blood sugar spikes after eating carbohydrate-heavy meals.

RELATED :  10 Warning Signs You're Not Eating Enough Fiber

9. It can reduce your risk of heart disease.

Numerous research studies show that eating a high-fiber diet can help reduce your risk of cardiovascular disease (CVD) and other heart-related issues. For instance, a 2022 study published in BMC Public Health found that eating more fiber can reduce the risk of CVD, especially in participants ages 20-39 and 40-59.

And, as we now know, high-fiber diets can help lower cholesterol and relieve chronic inflammation, both of which are common factors in heart disease risk .

10. Fiber is linked to a longer life.

This won't come as much of a surprise when you consider all of the other amazing benefits that a high-fiber diet can lead to, but research has shown that eating enough fiber in your diet can help you live a longer life!

A study published in the Archives of Internal Medicine found that eating fiber can help reduce your risk of premature death, and one report published in Nutrients concluded that fiber is linked to longer life and fewer instances of disease. The Mayo Clinic suggests eating more fiber because of its ability to reduce the risk of cardiovascular disease and cancer-related deaths.

Read the original article from Eat This, Not That!

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Is orange juice good for you? Why one woman's 'fruitarianism' diet is causing controversy.

Anne Osbourne says she drank nothing but orange juice for 40 days.

The Queensland, Australia, resident has been documenting her experiences with fruitarianism, which is exactly what it sounds like: a diet that consists entirely of fruits .

"It's been a wonderful experience," Osbourne told her social media followers recently. "I've felt emotional benefits, physical benefits and spiritual benefits."

Diet experts wouldn't agree that there are benefits, though. Many have condemned fruitarianism as one that lacks lots of key nutrients and isn't sustainable long-term. And while orange juice offers some health benefits, it's not a complete meal, and doesn't contain nearly enough calories to last through the day, which can present a whole host of serious health dangers.

There's also such thing as consuming too much vitamin C . Osbourne didn't disclose how much orange juice she was consuming daily, but the recommended dietary allowances for adults range from 75 to 90 milligrams, and one cup of orange juice contains about 124 mg, according to the U.S. Department of Agriculture's Food Database . Medical experts say having 2,000 mg or more in one day could lead to kidney stones, diarrhea and other stomach issues.

But in normal amounts, orange juice does have health benefits to offer. Here's what nutrition experts want you to know.

Is orange juice good for you?

The aforementioned vitamin C content , when taken in appropriate doses, offers a slew of potential benefits including lessening common cold symptoms, promoting heart health and making collagen, an essential protein in making the body's connective tissue, research has shown.

Orange juice is also "a powerful antioxidant that supports immune function and some juices are fortified with calcium and vitamin D," registered dietitian Abbey Sharp tells USA TODAY. And it can also help keep you hydrated, thanks to its "high water content, electrolytes and natural sugars," she adds.

Is orange juice high in sugar?

Sharp notes that some orange juice brands found at the grocery store may have a high sugar content due to added sugars to "enhance flavor." They also contain natural sugars from the orange.

The main difference between eating a piece of fruit and drinking fruit juice is that the latter usually removes the fruit's fiber, which is what helps slow down the body's blood sugar response, Sharp notes. That doesn't make one better or worse, but experts note that for those who have been told by a doctor to watch their blood sugar, pairing a non-fibrous fruit juice with a more balanced meal containing fiber, protein and/or fat can help better regulate the blood sugar and deliver a higher quality of nutrition.

"All juices are typically stripped of their beneficial fibers that help slow the absorption of sugars and reduce the glycemic index," Sharp says. "So orange juice, even when not sweetened, can cause blood sugar spikes."

Orange juice is also acidic. Sharp warns that those with acid reflux, gastroesophageal reflux disease (GERD) and tooth sensitivity may experience exacerbated symptoms after drinking orange juice due to the acidity.

Are refined grains really the enemy? Here’s what nutrition experts want you to know

Which juice is the healthiest?

If you're looking to maximize health benefits and minimize downsides, Sharp recommends going for a vegetable-based juice or a juice or smoothie with the fruit's fibers still in tact, such as orange juice with pulp.

But overall, diet experts wants to remind people that there's no one-size-fits-all approach to eating healthy.

“​​The healthiest food in any category will depend on you, your budget, your culture, your health goals, and so much more,” registered dietitian Miranda Galati previously told USA TODAY. “It’s amazing to make more nutrient-dense choices when possible, but choosing the more processed or convenient option isn’t always a bad thing either. As a registered dietitian who wants you to build a healthy lifestyle that lasts, I’d recommend ditching the idea that there’s a healthiest version of anything.”

• Diet & Nutrition

What Experts Really Think About Diet Soda

G rowing up, Olivia Dreizen Howell, 39, “lived on” diet soda. So did her family. At a family reunion in 1996, everyone sported T-shirts with their shared surname in Diet Coke-can font. “We drank Diet Coke, Diet ginger ale, and Diet Sprite like water—there was no difference in our household,” she says.

Like many, Howell believed that sugar-free soda was a benign choice. But the latest research casts doubt on that assumption, linking diet drinks to mood disorders, fatty liver development, autoimmune diseases, and cancer, to name a few. 

Before you pour your diet soda down the drain (a step one health expert does, in fact, recommend), know this about diet-soda research: the vast majority of it is observational—drawn from public-health records and long-term population studies—as opposed to the scientific gold standard of double-blind placebo-controlled studies. 

Here’s what we know so far about what diet soda might be doing to your health.

Diet soda is linked to a higher diabetes risk 

“Type 2 diabetes seems to be the strongest link” when it comes to diet soda and health risks, says Susan E. Swithers, a professor of neuroscience at Purdue University who researches diet soda's effects on metabolic health.“That seems to be a fairly consistent finding.” A 2023 study of nearly 106,000 people found that people who consumed more artificial sweeteners had a higher risk of Type 2 diabetes than people who didn’t eat or drink any.

Read More : Why Your Diet Needs More Fermented Pickles

Earlier work by Swithers found that people who drink a lot of diet soda face increased risks for excessive weight gain, Type 2 diabetes, cardiovascular disease, and metabolic syndrome, a constellation of conditions which include excess body fat (especially in the middle), elevated blood sugar and blood pressure, and higher triglycerides — “all of which are risks for the development of Type 2 diabetes and heart disease,” says Dr. Barry Schuval, an endocrinologist at Northwell Health.

It's linked to worse heart health

Several studies have linked artificially sweetened drinks like diet soda to heart issues, particularly increased risks of stroke , coronary heart disease , and heart attacks . Most recently, a March 2024 study found that people who drank more than two liters of artificially sweetened beverages per week had a 20% higher risk of atrial fibrillation than people who didn’t consume sweetened drinks. “It’s important not to assume that low-calorie [diet drinks] are inherently healthy,” says Dr. Ningjian Wang, lead author and professor of endocrinology and metabolism at Shanghai Ninth People's Hospital in China.

Melissa Prest, a dietitian and spokesperson for the Academy of Nutrition and Dietetics (who was not involved in the study), emphasized that the observational nature of the study means we don’t know why this link occurred. Before leaping to any conclusions about whether diet drinks increase the risk for atrial fibrillation, we need more research “to understand all potential variables, like health conditions, body weight, physical activity, and other dietary habits,” says Prest.

Diet soda is linked to cancer

In July 2023, after reviewing research on humans and animals, the World Health Organization (WHO) added aspartame, a common ingredient in diet soda, to a list of ingredients that are “possibly carcinogenic in humans.” That might sound worse in theory than it does in practice: the WHO concluded that a person who weighs about 150 pounds can safely drink about eight cans of aspartame-sweetened diet soda per day.

Read More : Why Are So Many Young People Getting Cancer?

Even with this designation, aspartame isn’t necessarily carcinogenic, says Schuval. “We must keep in mind that correlation does not necessarily imply causation,” he says, and the existing research isn’t conclusive. 

Other research has found potential links from diet soda to cancers including colon, uterine, kidney, and pancreatic. But instead of diet soda being the culprit, weight gain may be, says Schuval. 

Diet soda is linked to weight gain

Artificial sweeteners like aspartame, sucralose, and saccharin are much sweeter than sugar and may alter sweet-taste receptors in your body. Some experts think that this can cause changes to your body’s hunger and satiety hormones, leading you to eat and drink more than you otherwise would. The theory isn’t a slam dunk, however. “While this change has been commonly reported in animal studies, human-based studies have had inconsistent results,” says Prest. 

Another possibility is that both sugars and artificial sweeteners can disrupt the healthy balance of gut bacteria in the GI tract, which may lead to the development of insulin resistance and Type 2 diabetes, says Prest. This, too, is hard to prove in studies, and ones that point to this pathway are often small and inconclusive, says Leah Reitmayer, a dietitian in Sanford, N.C.

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As is the case with much nutrition research, the associations found between diet soda and weight gain (and obesity) may be red herrings. “The research shows that more obese individuals drink diet soda than regular—but also eat more food than healthy weight adults,” says Reitmayer. More research is necessary to determine if diet soda is making people gain weight, or if the relationship is complicated by other factors. 

What to make of all this research

Overall, the findings are mixed, leading to bewilderment among consumers about whether diet soda is a safe beverage. 

Swithers believes we still have more questions than answers. While she says she feels persuaded by a true link between diet soda and Type 2 diabetes,  the evidence for artificial sweeteners contributing to cancer and heart disease is less clear, she says. “It just comes down to what explains that relationship,” says Swithers. Are people who choose to drink diet soda already at higher risk for certain health conditions? Are all artificial sweeteners the same? Is there another variable scientists aren’t looking at? 

“That’s where it gets really muddy,” she says. Unfortunately, we’ll have to wait to get a fuller picture of diet soda’s health effects.

Is diet soda at least better for you than regular soda?

If you routinely drink sugary sodas, all experts would rather you switch to water (naturally). But barring that, many would prefer you drink diet. “Some people find that artificially sweetened beverages help them have better control of their blood sugar,” says Prest.

Another reason is we have much more persuasive evidence of the harms of excess sugar than we do for artificial sweeteners. Over many years, research has linked sugar to conditions like obesity, inflammation, heart disease, metabolic syndrome, insulin resistance, Type 2 diabetes or worsening of prediabetes, weight gain, and tooth decay, and some studies have even indicated that reducing added sugar in the U.S. food supply could save money and lives .

It’s also important to consider what else your diet soda might be replacing. Dan DeBaun, a 32-year-old public relations manager in Minnetonka, Minn., uses diet soda as a tool to cut back on alcohol. “I never drank much alcohol previously, but I wanted to cut back even more after more studies emerged about the negative health impacts ,” he says. After a successful “dry October,” where he abstained from alcohol completely, he realized he still liked having something to drink when he was out with friends or at a sporting event or concert. So he’d order a Diet Coke or Diet Pepsi.

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“Diet soda doesn't necessarily make me feel great while I'm drinking it, but I consider it a net positive compared to alcoholic beverages,” says DeBaun. “I'd only drink one, but I found having it was a good substitute.”

And dentally speaking, diet soda does clearly trump regular. “One benefit of artificial sugars is their role in reducing dental caries,” says Prest. “When sugar-sweetened beverages are exchanged for artificially sweetened beverages, the risk of developing dental caries or cavities is reduced,” she says, and this is due to the reduction in the growth of bacteria that cause them.

How to limit your diet-soda intake—or quit it altogether

Few among us can give up a hard-core diet-soda habit cold turkey, but there’s still plenty you can do to cut back, Swithers says. 

Dump it down the drain (really)

People typically think they need more of a food or drink to feel satisfied than they actually do. If you simply crave the taste of diet soda, open a can or bottle, take a few sips, and dump the rest down the sink. You might find your craving is satisfied after only a few gulps. “Drinking just a little bit, then stopping and thinking about whether you even want more soda, could be a helpful step to reducing consumption,” Swithers says.

Treat your diet soda like candy

Instead of thinking about your diet soda as a drink, think about it as candy, suggests Swithers. That way, it might start to seem ludicrous to have one with meals. “Most adults wouldn’t open a bag of candy and pour it onto their dinner plate,” she says. “Just because it’s in a glass doesn’t make it magic in some way. Would you pour a bag of jelly beans as a side dish with your meal?”

Disguise your water 

A lot of people drink diet soda because they don’t like the taste of water. To give a glass of water an appealing flavor, drop in some frozen fruit (especially the kind that releases juice, like pineapple, strawberries, and mango). Using seltzer instead of still water will make it feel even more like the bubbly treat you love.

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