01/13/2026
𝙈𝙞𝙣𝙙-𝘽𝙤𝙙𝙮 𝘽𝙚𝙣𝙚𝙛𝙞𝙩𝙨 𝙊𝙛 𝙀𝙖𝙩𝙞𝙣𝙜 𝙃𝙚𝙖𝙡𝙩𝙝𝙮
Eating healthy is good for us. But what does “healthy” mean exactly?
According to the American Heart Association, a healthy diet consists of:
• A variety of vegetables and fruits
• Healthy proteins like nuts and fish, and meats that are lean and unprocessed
• Mainly whole grain fibers (brown rice, plain oatmeal, popcorn, whole wheat flour, etc.)
• Limited processed foods like cookies, chips and cold cuts
Avoid added sugar, salt, and saturated fat in packaged and frozen foods, and try low- or non-fat milk, yogurt and cheeses instead of full-fat varieties.
What do we get in return? Potential health benefits good for the whole family:
𝙇𝙤𝙬𝙚𝙧 𝙧𝙞𝙨𝙠 𝙤𝙛 𝙙𝙞𝙨𝙚𝙖𝙨𝙚𝙨
Poor eating habits have been linked to chronic conditions such as heart disease, type 2 diabetes, high blood pressure and even certain cancers, including colorectal cancer.
𝙎𝙩𝙧𝙤𝙣𝙜𝙚𝙧 𝙞𝙢𝙢𝙪𝙣𝙚 𝙨𝙮𝙨𝙩𝙚𝙢
Fiber-rich foods, like fruits and vegetables, and healthy sources of protein, may help maintain a healthier immune system, improving chances of fighting off colds and flu, or at least help us recover more quickly if we do get sick.
𝙈𝙤𝙧𝙚 e𝙣𝙚𝙧𝙜𝙮
Sweets like candy may provide a quick energy burst, but we are likely to crash once the sugar rush disappears. Instead, eat meals and snacks that combine protein and unsaturated fats with unrefined carbs like whole grains. Those foods raise blood sugar slowly, which is converted into energy, providing enough fuel to last until our next healthy meal.
𝘼 𝙨𝙝𝙖𝙧𝙥𝙚𝙧 𝙢𝙞𝙣𝙙
We all need healthy foods to fuel our brains. Eat foods that include whole grains, leafy greens, nuts, beans, berries, poultry and fish, and healthier fats from olive oil and avocados.
𝙎𝙩𝙧𝙤𝙣𝙜𝙚𝙧 𝙗𝙤𝙣𝙚𝙨 𝙖𝙣𝙙 𝙩𝙚𝙚𝙩𝙝
We need calcium for strong bones, but we also need other vitamins and minerals, including magnesium, vitamins A, C, D, and K. Find them naturally in foods such as dairy (low- or non-fat milk, cheese, and yogurt), canned sardines, tofu, leafy greens, avocadoes, citrus, and bell peppers.
𝙁𝙚𝙬𝙚𝙧 𝙚𝙮𝙚 𝙥𝙧𝙤𝙗𝙡𝙚𝙢𝙨
Eat foods rich in vitamins C and E, zinc, lutein, zeaxanthin and omega-3 fatty acids. These may help lower your risk of serious eye conditions that can cause blindness, such as age-related macular degeneration and cataracts, and may even help prevent dry eyes later in life.
𝙇𝙚𝙨𝙨 𝙥𝙖𝙞𝙣𝙨 𝙞𝙣 𝙮𝙤𝙪𝙧 𝙟𝙤𝙞𝙣𝙩𝙨
Foods rich in antioxidants and vitamins can help ease joint pain and improve some symptoms of arthritis. These include fatty fish rich in omega 3 (like salmon), unsalted nuts and seeds, beans, and of course, colorful fruits and vegetables like broccoli, spinach and kale, along with cherries, berries and citrus fruits.
𝙏𝙝𝙚 𝙗𝙤𝙩𝙩𝙤𝙢 𝙡𝙞𝙣𝙚:
Eating more fruits and vegetables, whole-grains and healthy fats has been shown to be good for every part of your body, from head to toe.
𝗦𝗼𝘂𝗿𝗰𝗲
https://www.uhc.com/news-articles/healthy-living/8-mind-body-benefits-of-eating-healthy UHC Health Matters: News & articles, Healthy living, 8 mind-body benefits of eating healthy
𝗙𝗼𝗼𝘁𝗻𝗼𝘁𝗲𝘀
1. The American Heart Association, Diet and Lifestyle Recommendations
2. Poor Nutrition, Centers for Disease Control and Prevention
3. Nutrition and Immunity, Harvard School of Public Health
4. Carbohydrates, American Heart Association
5. Diet Review: MIND Diet, Harvard School of Public Health
6. Calcium, Nutrition, and Bone Health, American Academy of Orthopedic Surgeons
7. Diet and Nutrition, American Academy of Ophthalmology
8. The Ultimate Arthritis Diet, Arthritis Foundation
𝑫𝒊𝒔𝒄𝒍𝒂𝒊𝒎𝒆𝒓
Content is for general informational purposes only and not intended to be medical advice or a substitute for professional health care. See your physician for medical advice personalized to your situation. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine.
Eating more colorful fruits and vegetables and avoiding packaged foods may lower your risk of heart disease, help you sleep better and much more.
