Easy Guide to Understanding Healthy Eating and Disease Prevention

Healthy food is essential for the body to maintain organ functions and ensure proper performance. In general, the types of foods that fall under the category of healthy foods contain various nutrients. The criteria for healthy food (4 healthy 5 perfect) include cleanliness and having good and balanced nutrition. A balanced healthy diet consists of foods that contain carbohydrates, proteins, fats, and vitamins.

Nutritional intake for the body can be obtained from various types of healthy foods, not limited to just one type. In fact, it’s recommended to consume a variety of foods to support body growth and development. Consuming various types of foods provides different nutrients, ensuring that the body’s nutritional needs are met.

Types of Healthy Food Choices

Healthy foods should provide a variety of essential nutrients in adequate amounts, including minerals and vitamins. Here are some types of healthy foods that can be good choices for daily consumption:

• Vegetables Green vegetables are the top-ranked healthy foods because they are rich in complete nutrients. Good examples of healthy green vegetables include:
  • Broccoli This vegetable is rich in fiber, calcium, potassium, folate, and phytonutrients. These compounds can reduce the risk of heart disease, diabetes, and certain types of cancer. Broccoli also contains vitamin C, antioxidants, and beta-carotene. A 100-gram serving of broccoli can provide over 150% of the recommended daily intake of vitamin C.
  • Kale Kale contains a wide range of nutrients, including vitamin C and a significant amount of vitamin K (817 micrograms or 778% of the recommended daily intake) according to the United States Department of Agriculture (USDA).
  • Leafy Green Vegetables Research has shown that consuming dark leafy green vegetables like spinach or cabbage can significantly reduce the risk of type 2 diabetes. Spinach, for instance, is rich in antioxidants, especially when cooked. It’s also a good source of vitamins A, B6, C, E, and K.
• Fruits Fruits are important to consume due to their high vitamin content. Here are some fruits with high nutritional content:
  • Apples, rich in fiber, vitamin C, and other antioxidants.
  • Oranges, a great source of vitamin C.
  • Avocado, high in healthy fats, potassium, and vitamin C.
  • Bananas, a good source of potassium.
  • Berry fruits like blueberries and strawberries, high in antioxidants, fiber, and low in calories.
• Meat and Eggs Lean beef is a high source of protein and iron compared to other meats. Eggs are also nutritious, providing complete protein with essential and non-essential amino acids, vitamins, minerals, and healthy fats.
• Nuts and Seeds This food group is crunchy and packed with essential nutrients and minerals, including magnesium and vitamin E. Nuts are a good source of plant-based protein, especially for vegetarians.
• Fish and Other Seafoods Seafood like fish is a source of omega-3 fatty acids and iodine. Research suggests that regular consumption of seafood, particularly fish, can lower the risk of various diseases, including heart disease, and contribute to longevity.
• Dairy Dairy products are rich in minerals, animal protein, healthy fats, and vitamins. Milk is also high in calcium. Dairy can be processed into cheese and fermented into yogurt, which is good for digestion due to its probiotic content.

Healthy Foods to Prevent Diseases

Consuming healthy foods is not only beneficial for bodily functions but also reduces the risk of diseases such as:

• Salmon Fish Salmon and other fish rich in omega-3 fatty acids are considered healthy options. They support heart health, reduce the risk of heart disorders (arrhythmia), lower blood pressure, prevent inflammation, and lower triglyceride levels.
• Oatmeal Oatmeal is also good for heart health. It’s rich in fiber, which helps control cholesterol levels. Oatmeal is particularly important for diabetes patients as it helps maintain blood sugar levels. It promotes heart health by reducing bad cholesterol (LDL) due to its fiber content.
• Whole Grains Consuming whole grains such as wheat, brown rice, or corn as the main source of carbohydrates can lower the risk of heart disease, diabetes, certain cancers, obesity, and other health issues. This is because they contain protein, antioxidants, vitamin B, minerals (iron, magnesium, and zinc), and fiber.
• Green Vegetables Green vegetables are rich in fiber, carotenoids, folate, phytochemicals, magnesium, potassium, and calcium. Carotenoids are pigments containing antioxidant compounds found in brightly colored fruits and vegetables. They are associated with a reduced risk of heart attacks, promoting heart health.
• Citrus Fruits One citrus fruit contains vitamin C, carbohydrates, potassium, folate, calcium, thiamin/vitamin B1, niacin/vitamin B3, pyridoxine, and various other vitamins that are beneficial for heart health. The compounds in citrus fruits can lower blood cholesterol levels and increase good cholesterol levels.