What Do You Need to Eat to Be Healthy?

A well-rounded, nutritious diet promotes overall health. With all the different diet plans, it's hard to decide what you need to eat to be healthy. Certain foods from each food group promote health and should be included in everyone's diet. These foods are full of nutrients and are acceptable for almost any plan.

Heart Health

A strong, healthy heart is of utmost importance. Some foods that promote heart health, according to MedicineNet.com, include blueberries, which contain antioxidants, fiber and Vitamin C; spinach, which contains iron and folate, along with vitamins, minerals and phytochemicals that are all beneficial to the heart; and almonds, which contain omega-3 fatty acids, Vitamin E, fiber and magnesium.

Bone Health

Dairy products have nutrients that help with conditions such as hypertension, cancer and heart disease. But the main benefit of dairy in the diet is prevention of osteoporosis and other bone related conditions. Calcium, vitamin D, protein and magnesium are some of the most important health protective components in dairy products.

Brain Health

Some foods and substances such as caffeine and sugar (in moderation) have been found to increase concentration and focus. Fish, which is rich in omega-3 fatty acids helps brain function and development, and nuts are high in vitamin E, which helps keep the mind sharp as you age. Other brain healthy foods are whole grains and fruits, which aid in blood flow and reduce the risk of clogged arteries to the brain.

Digestive Health

Foods high in fiber and low in processed carbohydrates are good for digestive health. Whole grains, raw vegetables, fruits and yogurt are good for keeping the digestive system running smoothly. Chewing food thoroughly is another important step toward digestive health.

Weight Management

Eat a well-balanced diet that includes at least five servings of fruits and vegetables a day, meats low in saturated fat, and whole grains when trying to lose weight. Non-starchy vegetables such as green beans, squash and cucumbers and low carb fruits such as blueberries, strawberries and tangerines will produce faster results. Also, include two or three servings of dairy daily to help with weight loss.

Considerations

Diabetics and people with high triglycerides should choose foods lower in carbohydrates to avoid blood sugar spikes and prolonged high blood sugar readings. Over time, high blood sugar levels will lead to diabetes and high cholesterol. Fruits good for diabetics include blueberries, strawberries and tangerines. Vegetables such as green beans, asparagus and spinach are good choices for diabetics and those with high triglycerides.

Resources

• Food Digestion Guide