Healthy Eating Habits

image of apple Healthy diets are made up mainly of nutrient-rich foods, such as legumes, fruits and vegetables, whole grains, low-fat dairy products, lean protein and nuts and seeds. Unhealthy diets are high in fat, saturated fat, trans fat, sodium and added sugars. These diets often contain a lot of processed or fast foods that are high in calories but don't contain many nutrients. People following a healthy diet watch their portion sizes so they maintain a healthy weight, since both the quantity and the quality of the food you eat is important for a healthy diet.

Living a long, healthy life depends on many factors, including genetics, but certain habits can have a major effect. Smoking, drinking and overeating contribute to illnesses and serious life-threatening diseases, while eating a healthy diet and making exercise a habit can keep you well and extend life. The key is to replace unhealthy habits with healthy ones.

Planning your meals ahead of time and allowing yourself a small portion of a less-than-healthy treat once in a while can help you stick to a healthy diet. Following a healthy diet isn't the only thing that matters, you also need to make healthy lifestyle changes to minimize your disease risk. If you eat healthy, you are more likely to get enough of the nutrients, like fiber, calcium, vitamin D and potassium, which many Americans don't consume in sufficient amounts.

Consuming Fruits and Vegetables

image of fruits and vegetables Eating fruits and vegetables is a healthy habit that will help keep you well and may extend your life. Including plenty of fruits and vegetables in your diet can help prevent heart disease, stroke, high blood pressure, some types of cancers and age-related eye diseases. The U.S. Dietary Guidelines advise eating 5 to 13 servings, or at least 2 to 6 cups, of fruits and vegetables a day. Get into the habit by filling half your plate with fruits and vegetables at every meal.

Regular Exercise

image of runner Regular physical activity is one of the healthiest habits you can adopt. The CDC reports that people who are physically active 7 hours a week have a 40 percent lower risk of serious disease and early death than those who exercise less than 30 minutes a week. Regular exercise lowers blood pressure and cholesterol, reduces the risk of Type 2 diabetes and protects against cancers, particularly breast and colon cancer. If you plan to make regular exercise a habit, it's recommended to start slowly, especially if you've been inactive for a long time. Walking is an excellent exercise habit because it provides an aerobic workout that is safe for most people

Overeating

Overeating can lead to obesity, a risk factor for Type 2 diabetes, heart disease and some cancers. According to the Centers for Disease Control and Prevention, more than one-third of U.S. adults are obese. If you're consuming more calories than your body uses, the excess is stored as fat, eventually leading to being overweight and obesity. Eating sugary and fatty foods, eating late at night and consuming large portions at dinner can lead to weight problems that can shorten your life. Professional counseling and support groups can help with bad habits and reduce overeating.

image of different unhealthy foods

Healthy Eating Around the World

In the United States, over one third of adults are currently obese and that number isn't dropping. It's an eye-opening statistic, especially when compared with data from other countries.

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