March is National Nutrition Month. Do you know the benefits of healthy eating, both long and short-term? There are a lot of fad diets and questionable information out there, so let’s take this opportunity to delve into the facts about nutrition and prevention.
Basic benefits of eating healthy
It’s always best to start at the beginning. Basic nutrition science has evolved a lot since the days of the five food groups. Today, it’s all about a highly customized eating plan known as MyPlate. At each meal, about half your plate should be fruits and vegetables, and the other half split between protein and grains. At least half the grains should be whole grains. Add a serving of low-fat dairy, and you have a complete and balanced meal.
But the beauty of MyPlate is that you can customize it according to your dietary preferences, cultural traditions, food allergies, budget, and more. You can also use the USDA’s MyPlate Plan website to get a personalized food intake plan based on your age, gender, height, weight, and average daily activity level. While the general recommendation for adults is about 2,000 calories per day, your MyPlate Plan will let you know whether to adjust this up or down, while also providing customized suggestions about how to divide up your daily calories between different types of foods.
Eating the rainbow
“Eat the rainbow” is simply shorthand for ensuring that you include a wide variety of fruits and vegetables in your daily diet. Each color group offers unique nutritional benefits. Rather than getting bogged down in calculating micronutrients, eating the rainbow is a good way to ensure that you get the nutrition you need and reap the benefits of eating healthy.
Immune health
Boosting your immune health can go a long way toward preventing both short-term and long-term illnesses. According to the National Institute of Environmental Health Sciences, focusing on four key vitamins and minerals can help.
Vitamin A
Vitamin A helps the body fight off bacteria and other toxins, making it critical for immune health. It also promotes heart, lung, and kidney function. It’s found in foods such as:
- Leafy green vegetables
- Dairy products
- Orange and yellow fruits and vegetables
Vitamin C
Vitamin C is often recommended for fighting off colds, but it can also help to prevent long-term diseases due to its immune boosting properties. It’s found in:
- Citrus juices and fruits
- Some other fruits and vegetables, such as strawberries and potatoes
Vitamin D
Your body naturally produces this immune booster when you spend time in the sun. But supplementing with food is also helpful, especially if you are mostly indoors. Vitamin D-rich foods include:
- Beef liver
- Dairy products
- Some fish, such as tuna and mackerel
Zinc
Zinc is an often-overlooked immunity enhancer that is absolutely vital for childhood development. You’ll find it in:
- Dairy products
- Shellfish
- Red meat
- Many high-fiber foods such as whole grains, seeds, and nuts
Colon health
Colorectal cancer is the third deadliest type of cancer in the world today, but in the United States, more than half of the cases are attributable to modifiable risk factors. Here are a few tips to help protect your colon long term:
- Reduce red meat consumption, instead focusing on lean proteins like chicken or fish
- Cook with healthy fats such as olive oil
- Increase your fiber intake to 38 grams per day (men) or 25 grams per day (women). Add it slowly to reduce uncomfortable side effects
- Drink lots of water to gently move the fiber through your body
- Eat probiotic-rich foods such as yogurt and kimchi
- Add fatty fish such as salmon for cancer-preventive omega-3s
- Boost your nutrition by eating oatmeal instead of breakfast cereal
- Consume at least five servings of fruits and vegetables each day
- Lower your alcohol intake to no more than one drink per day (women) or two drinks (men)
The gut microbiome
Did you know that the bacterial colony inside your gut can affect your entire body, from your heart to your mind? The gut microbiome consists of about a hundred trillion bacteria from several hundred different species. Each person’s gut microbiome is a unique blend of both helpful and harmful bacteria. When the balance is out of whack, the harmful bacteria can wreak havoc on your body. Fortunately, there are steps you can take to promote the growth of healthy gut bacteria:
- Consume probiotics and prebiotics. Whether you get them from fermented foods or supplements, prebiotics and probiotics help to restore gut microbiome balance.
- Eat plenty of fiber. Fiber-rich foods feed healthy gut bacteria, encouraging them to flourish.
- Be careful about antibiotics. While absolutely essential for treating certain illnesses, antibiotics can wipe out many of the good bacteria in your gut. Ask your doctor whether you should take a probiotic supplement while on antibiotics.
The benefits of eating healthy can make a big impact to prevent a wide variety of both short-term and long-term illnesses. Be sure to pair a healthy diet with lots of sleep and physical exercise. Also talk to your doctor about unique prevention strategies based on your individual health profile and risk factors.