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Eating Healthy Foods Is Better for a Person’s Overall Health
Eating healthy relates to the habit of consuming the correct quantities from all groups of food. The main goal is to have a healthy life. On the other hand, diet means the type of food we consume throughout our lives. A good diet involves a nutritional lifestyle that supports health. Thus, proper nutrition is indispensable for good health. Many people in the United States eat healthy foods, but there are also multiple situations when people do not share healthy eating habits. In essence, a considerable part of the population eats less than the recommended amounts of vegetables, fruit, and fiber. What is more, people tend to consume more than the recommended levels of saturated fatty acids, sugar, and salt. Altogether, this is seen as poor nutrition and is a major source of ill health and premature death in America. Eating healthy food improves an individual’s overall health.
Eating healthy involves observing a balanced diet. A balanced diet relates to the consumption of food from all the special food groups in their right quantities. For better overall health in humans, nutritionists recommend the five main food types, including fruit and vegetables, whole grains, protein, fat, as well as sugar. Proper food choices positively impact on an individual’s health, and poor diets lead to negative long-term impacts. Simply, healthy foods give the human body the needed substances for it to perform physically, fight diseases, and maintain wellness. Americans whose pattern of diet includes whole foods that are fresh have a lower prevalence of major chronic diseases and particularly of diet-related diseases. Sadly, the standard diet in the world is rich in saturated fats, refined carbohydrates, partially hydrogenated oils, and highly processed foods. This whole range of unhealthy foods is found mostly in restaurants (Cathleen 335). In combination with deskbound lifestyle, this diet is detrimental as far as overall health is concerned. On the whole, poor food choices lead to poor health including obesity and associated illnesses in America. Over 9.4 million cases of food borne diseases have been recorded across the world (Steeves & Silbergeld 1). According to the University of Minnesota (2013), over 1/3 of the adult population is obese in the country and contributes to such diseases as high blood pressure, certain cancers, coronary heart disease, gallblaIDer disease, and stroke. In summary, the food consumed is central to health.
The USDA (United States Department of Agriculture) recommends that people ought to consume at least 3 ounces of whole grains in a day. A whole grain contains the bran plus germ unlike refined grains readily available throughout the country (Mental Health Foundation 2-15). This makes them rich in essential fiber, vitamins, and minerals. It is worth noting that these micro-nutrients are vital in normal body functioning and immunity. Nevertheless, when grains are refined, their bran and germ are removed. One may not tell whether a product is made from whole grain just by staring at it. It is recommended that an individual should read the label and look for the product’s composition. Some of the common whole grain products include pastas, bread, cereal, rice, corn and others. It is recommended that half of the grain product consumed ought to be whole. According to Mayo Clinic (2012), adults should consume at least three servings a day and children should receive two or three servings daily. Nonetheless, most people take enough total grains though the majority is refined. These refined grains are known for their high amounts of solid fats and aIDed sugars. Nonetheless, these types of foods are largely associated with provision of energy needed for everyday tasks and body functions, including metabolism. Whole grains, as part of a healthy diet, are mandatory for overall health.
On the other contrary, vegetables and fruit contain high levels of mineral, vitamin and fiber content. These are some of the most important nutrients for the body to function well. Studies have demonstrated that correct intake of fruit and vegetables can protect against many diseases, including heart condition and cancer. Throughout the world, health-related departments recommend that overall good health is achievable when one consumes 5 shares of fruit and vegetables daily. What is more, though fresh food recommended, one may take canned or dried vegetables and fruit as well. The right portion refers to either a large fruit such as mango or 3 heaped tablespoons of vegetables. This may also include a fruit juice. Nevertheless, fruit and vegetables are particularly known for their protective characteristics. This includes their antioxidant capacity where dark-skinned vegetables and fruit contain considerable amounts of naturally occurring antioxidant substances. Such vegetables include spinach, alfalfa sprouts, beets, onion, Brussels sprouts, eggplant, and red bell pepper (Johnson 37). Some recommended fruits rich in antioxidant substances include raisins, strawberries, oranges, cherries, prunes, raspberries, and red grapes. The antioxidants are crucial in the fight against different illnesses, including colorectal cancers. They work through enhancing the body’s defenses against free radicals or potentially dangerous substances. These are the by-products of oxygen used by cells in the human body. In brief, the substances destroy the cells via oxidation process. It is worth noting that this process has been demonstrated to contribute to preventing aging, heart disease, and infections. Antioxidants, particularly beta-carotene and selenium, help in reinforcing natural body defense against harmful substances. Altogether, vegetables and fruit provide vital nutrients required for overall good health (E. Mead et al 89).
Proteins are possibly the most known types of food that are needed by our bodies. In particular, they are involved in growth and body tissue repair. Foods that are termed as protein-rich also include vital minerals as Zinc, Iron, Magnesium, and B vitamins. Some health departments recommend that proteins make up to 20 percent of human nutritional intake. Some of the most common sources include beans, meat, poultry, eggs, fish, soya, and nuts. Worth noting is that nutritionists recommend that the fat found in meat be trimmed and drained away after preparation. In aIDition, removal of skin from poultry is sometimes recommended. For those who are not vegetarians, it is recommended that they consume fish at least two times a week. Preferably, the fish ought to be rich in omega oils. Salmon, fresh tuna and mackerel are particularly known to be rich in omega oils. For overall good health, meat and fish should be grilled or roasted rather than deep fried. Vegans avoid products from animal sources and to achieve their daily protein requirements they must consume seeds, nuts, beans, and soya. On the whole, overall good health necessitates eating proteins to maintain organs, skin, and immune function. Recent research has pointed out that a component found in protein, amino acid tryptophan, has an effect on our brain (Fister 14-26). This shows that proteins not only enhance our body but also better our brains. All in all, protein is part of healthy foods and contributes to overall health.
Legumes are also vital in helping vegans consume the required amount of proteins for overall health. These are plants belonging to the pea family and produce pods that split open down the seam or dehisce. Some of the most commonly consumed legumes include lupins, beans, peas, clover, and mesquite. Studies have demonstrated that consuming considerable amounts of legumes assists in enhancing glycemic control in individuals perceptible to certain diseases and also minimize the likelihood of developing heart disease (Willet 33). AIDitionally, fats and sugars are necessary for an individual’s health. Common sources include cakes, sugar, jam, chocolate, non-diet sodas, and biscuits. Worth noting is that there are two types of fats (saturated and unsaturated). Foods rich in saturated fats include margarine, cream, and fried foods. On the other contrary, oily fish and vegetable oils have high levels of unsaturated fats. For an overall good health, humans are advised to keep saturated fats at a minimum since excess use raises the risk of diseases, including various types of heart disease. In aIDition, sugary drinks and foods rich in calories ought to be kept at a minimum to achieve good health.
The categories of foods mentioned above, if consumed in the right quantities, constitute what is referred to as healthy eating. In fact, WHO (World Health Organization) recommends that populations aim for a balance in terms of energy and body weight (Macera 13). In aIDition, it recommends that people eat more varied diet to increase their likelihood of obtaining all the necessary nutrients. For instance, if an individual consumes bread at one meal, he or she should try cereal or potatoes at the next meal. However, such simple routines are never followed. Therefore, policies that can promote good health are needed. Nevertheless, the government should play its part by carrying out research and formulate policy initiatives to oversee that citizens – particularly low-income and at-risk persons – eat healthy (Capacci & Mazzocchi 189). Studies reveal that, for decades, low income and at-risk populations have encountered limited opportunities to access healthy food. Regularly without many options, such persons rely on fatty and processed foods. These unhealthy foods are readily available at stores throughout the country. For instance, junk foods (empty calorie food) are not only available but are also deemed tasty and fashionable. As a result, these unhealthy foods are appealing despite their poor nutritional value. They do not have the nutrients our body requires to maintain healthy (Lauren, 39).
Eating healthy contributes to healthy living. Healthy food is an indispensable prerequisite for long-life. Disappointingly, modern times have contributed to a system in which most types of foods consumed have unpleasant effects on health. Such food types as wafers, pizzas, and burgers are suIDenly the staple food. Everyday life transformations continue to induce people so much that they have no time to think about their diet. Most likely, urbanization and globalization have had a hand in this transformation (Monica & Agante, 153). All in all, the key to consuming healthy foods is observing the composition of what we eat rather than what we crave. Unhealthy food should be avoided due to possible adverse effects on human health. Balanced diet leads to overall good health.

Work cited
Cathleen , Jones. Encouraging Healthy Eating at Restaurants: Themes Uncovered Through Focus Group Research. Services Marketing Quarterly, 31:334–347, 2010.
Capacci, Sara & Mazzocchi, Mario. Policies to Promote Healthy Eating In Europe: A Structured Review of Policies and Their E?ectiveness. Nutrition Review 2012.
E. Mead, J. Gittelsohn, C. Roache & S. Sharma. Healthy food intentions and higher socioeconomic status are associated with healthier food choices in an Inuit population. (2010). Journal of human Dietetics.
Fister, Kristina. (2005). Junk food advertising contributes to young Americans. Obesity. BMJ 2005; 331: 1426.
Johnson, Melanie. Choosing a better diet. UK: Department of Health, 2005. Print.
Lauren, Block. Spring 2012 Food Decision Making. Baruch College, CUNY. Journal of Consumer Research
Mayo Clinic. Nutrition and healthy eating. Web. 2012. Accessed 13 Nov 2013.
Macera, Carol. Promoting healthy eating and physical activity for a healthier nation. National Center for Chronic Disease Prevention and Health Promotion Centers for Disease Control and Prevention. P 1-13
Mental Health Foundation. Healthy eating and depression. 2007. P. 2-15.
Monica, Dias & Agante, Luis. Can advergames boost children’s healthier eating habits? A comparison between healthy and non?healthy food. Journal of Consumer Behaviour, J. Consumer Behav. 10: 152–160 (2011)
Steeves, Elizabeth & Silbergeld, Ellen. Risky Food Safety Behaviors Are Associated with Higher Bmi and Lower Healthy Eating Self-Efficacy and Intentions among African American Churchgoers in Baltimore. 2012. PLoS ONE 7(12): e52122. doi:10.1371/journal.pone.0052122.
University of Minnesota. How does diet impact health? Web. 2013. Available from http://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/health/diet-nutrition/how- does-diet-impact-health Accessed 13 Nov 2013.