What are the benefits of eating healthy?

What are the benefits of eating healthy?

8. Strong bones and teeth

A diet with adequate calcium and magnesium is important for strong bones and teeth. Keeping the bones healthy can minimize the risk of bone issues later in life, such as osteoporosis.

The following foods are rich in calcium:

  • low fat dairy products
  • broccoli
  • cauliflower
  • cabbage
  • canned fish with bones
  • tofu
  • legumes

Food manufacturers often fortify cereals and plant-based milks with calcium.

Magnesium is abundant in many foods, and some of the best sources include leafy green vegetables, nuts, seeds, and whole grains.

9. Getting a good night’s sleep

A variety of factors, including sleep apnea, can disrupt sleep patterns.

Sleep apnea occurs when the airways repeatedly become blocked during sleep. Risk factors include obesity, drinking alcohol, and eating an unhealthful diet.

Reducing alcohol and caffeine intake can help a person gain restful sleep, whether they have sleep apnea or not.

10. The health of the next generation

Children learn most health-related behaviors from the adults around them, and parents who model healthful eating and exercise habits tend to pass these on.

Eating at home may also help. In 2018, researchers found that children who regularly ate meals with their families consumed more vegetables and fewer sugary foods than their peers who ate at home less frequently.

In addition, children who participate in gardening and cooking at home may be more likely to make healthful dietary and lifestyle choices.

Quick tips for a healthful diet

There are plenty of small, positive ways to improve diet, including:

  • swapping soft drinks for water and herbal tea
  • eating no meat for at least 1 day a week
  • ensuring each meal consists of around 50% fresh produce
  • swapping cow’s milk for plant-based milk
  • consuming whole fruits instead of juices, which contain less fiber and often include added sugar
  • avoiding processed meats, which are high in salt and may increase the risk of colon cancer
  • eating more lean protein, which people can find in eggs, tofu, fish, and nuts

A person may also benefit from taking a cooking class, and learning how to incorporate more vegetables into meals.

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