How to Improve Health Through Nutrition
Poor nutrition causes preventable diseases and conditions that cost an estimated $200 billion per year in medical expenses and lost productivity, according to the Council of State Governments. By making small changes to your diet, you can improve your health through nutrition. Basic nutrition rules are easy to remember and might save your life.
Change Your Eating Habits
Small changes make a big impact on your health. Start with one change and make a new one each week. Eliminating all drinks except water, black coffee and plain tea is a big change. Soda, sweetened tea, designer coffee and energy drinks all contain more calories and fat than necessary. Water, coffee and tea are fat-free choices, which are better for your health. According to Harvard Health Publications, drinking a cup or two of coffee each day might reduce your risk of cancer. The antioxidants in most teas have a similar effect by combating free radicals, which contribute to the formation of cancer cells. An average adult needs at least eight 8-ounce glasses of water daily to stay healthy. Other small changes to make include eliminating fast food, switching to low-sodium soups, taking homemade lunch to work and getting rid of your candy bowls.
Avoid Fat and Cholesterol
Eating too many saturated fats, cholesterol and trans fats contributes to heart disease, stroke and other life-threatening conditions. MayoClinic.com recommends no more than 16 grams of saturated fats, 300 milligrams of cholesterol and no trans fats each day. Fat- and cholesterol-rich foods are typically high in calories. Eliminating them from your diet lowers your daily caloric intake, which can contribute to weight loss. Maintaining a healthy weight keeps your body functioning properly and lessens the risk of obesity-related disease. Most processed junk food -- such as chips, snack cakes and sausage links -- are high in fats and cholesterol.
Eat More Fruits and Vegetables
For optimum health, aim for at least two servings of fruits and three servings of veggies per day. Fruits and vegetables contain high amounts of vitamins and minerals with a low caloric content. They also contain notable amounts of dietary fiber. Fiber prolongs the feeling of fullness after meals and helps you eat less. Men need between 28 and 34 grams of dietary fiber daily and women between 22 and 28 grams. If buying fresh fruits and vegetables is too expensive, opt for frozen varieties. Frozen fruits and vegetables last longer and are typically less expensive.
Eat More Lean Proteins and Whole Grains
Protein is a crucial part of any healthful diet; it facilitates proper muscle development and growth. Lean protein is low in fats and cholesterol, helping you stay within your daily limits. Skinless poultry and fish or lean cuts of pork and red meat are ideal. Tenderloin is a tasty, lean cut of pork and top round is a healthful choice for lean red meat. MayoClinic.com does not recommend exceeding 3-ounce helpings of meat. Dairy products, soy products, legumes, nuts and seeds provide sources of protein if you do not eat meat. Whole grains are another necessary element for improving your health. They are high in dietary fiber, vitamins and minerals. When eaten regularly, whole grains lower your blood cholesterol levels and might reduce your chance of cardiovascular disease. Brown rice, oatmeal, whole-wheat flour, bulgur and whole cornmeal are examples of whole grains to add to your healthful diet.
- MayoClinic.com: Healthy Diet
- FamilyDoctor.org: Nutrition: Tips for Improving Your Health
- Harvard Medical School: Harvard Health Publications: Coffee Health Benefits
- MayoClinic.com: Omega-3 in Fish
- American Heart Association: Whole Grains and Fiber
- MayoClinic.com: How Meat and Poultry Fit in Your Healthy Diet
Serena Styles is a Colorado-based writer who specializes in health, fitness and food. Speaking three languages and working on a fourth, Styles is pursuing a Bachelor's in Linguistics and preparing to travel the world. When Styles isn't writing, she can be found hiking, cooking or working as a certified nutritionist.