It seems simple, right? Eat a healthy diet and be healthy. Unfortunately, it is not that simple in real life.
Over the years, the standard American diet, often referred to as the SAD diet, has included more highly processed food. This type of diet is low in antioxidants, fiber, and other essential nutrients, but high in sugar, salt, unhealthy fats, high fat dairy products, and red meats. The Office of Disease Prevention and Health Promotion has determined that most people in the U.S. consume too much sugar, salt, saturated fats, and trans fats.
As children grow and develop, they need important nutrients. Some of the benefits of healthy eating include brain development, stable energy, strong bones and teeth, alertness and clear thinking, maintaining a healthy weight, and preventing chronic diseases.
Too many unhealthy foods can result in:
- Spikes in blood sugar levels, which can lead to increased fatigue and food cravings and adversely impacts sleep and other bodily functions.
- An imbalance in the gut microbiome, which may result in a decreased absorption of nutrients and an elevated risk of digestive conditions, such as diverticular disease.
- Obesity, which can lead to developing other related health conditions.
- Increased inflammation, resulting in lower control of infection, higher cancer rates, and higher risk of allergic reaction and autoinflammatory disease.
- A risk of lower capacity for memory and learning, including Alzheimer’s and Parkinson’s disease.
- An increase in depression and anxiety.
- Fluid retention and improper functioning of blood vessels with too much salt, resulting in an increase in blood pressure and associated health conditions.
FOOD IS FUEL
It is important to remember food supplies the nutrients needed to fuel our bodies. To start improving nutrition and fuel your children’s bodies most effectively, add the following nutrient dense foods into your family’s diet.
- Bright and dark colored fruits and vegetables tend to have a higher antioxidant content, such as blueberries, blackberries, red onion, and red cabbage.
- Fatty fish, like salmon, mackerel, trout, anchovies, and sardines are a good source of protein and omega-3 fatty acids which help prevent heart disease.
- Spinach, arugula, and kale are sources of calcium, vitamins A and C, and phytochemicals that fight inflammation and protect cells.
- Hazelnuts, walnuts, almonds, and pecans contain protein and monosaturated fats, which can reduce the risk of heart disease.
- Olive oil helps reduce the risk of heart disease with vitamin E, polyphenols, and monosaturated fatty acids.
- Whole grains offer fiber, B vitamins, and minerals, and they lower cholesterol and protect against heart disease and diabetes.
- Yogurt provides calcium, protein, and probiotics to protect the body from harmful bacteria.
- Broccoli, Brussel sprouts, cabbage, cauliflower, kale, and collard greens contain fiber, vitamins, and phytochemicals, which may help prevent some cancers.
- Beans, soybeans, and peas provide fiber, folate, and protein and help reduce the risk of heart disease.
Healthy eating is directly related to better health through stronger immune systems, lower risk of non-communicable disease, and longevity. While people seem to search for a “magic pill” to ensure good health for themselves and their families, the answer really is simple: better nutrition.
Paulina Gonzalez Rul, M.S., LDN, CNS, is a dietitian nutritionist at Healthcare Network. To learn more about Healthcare Network, visit HealthcareSWFL.org.
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