Typically, individuals associate healthy eating with general well-being and weight loss, however did you know that healthy eating habits can also help fight off disease?

Fruits and Vegetables – The Foundation to Healthy Eating

The foundation to fighting off disease is eating heart-healthy fruits and vegetables. In one day, an individual should eat between 2 to 3 cups of vegetables and 1.5 to 2 cups of fruit each day.

In addition to fruits and vegetables, your daily diet should also include at least 3 to 4 ounces of whole-grain foods, as well as 3 cups of fat-free or low-fat dairy products. It is also important to consume 5- to 6.5-ounce equivalents of protein foods.

What Foods Fight Off Disease?

Now that we have covered the daily nutritional basics, here are a few foods that can help prevent specific conditions:

• Heart-related problems: For high blood pressure, high cholesterol, stroke or heart disease, increase your intake of omega-3 fatty acids by eating 8 ounces of trout, tuna or salmon each week. Did you know that high blood pressure affects nearly 50 percent of adults in America? To lower high blood pressure levels, an average adult should consume only 1,500 milligrams or less of sodium each day. Avoid foods such as bacon fat, pickles, olives and canned soups, and replace them with fresh produce with no salt added.
• Diabetes: Eating foods that are high in trans fats can increase your chances of being diagnosed with diabetes. Read nutrition labels and consume as few trans fats as possible. Fried foods such as fried chicken, hamburgers and French fries contain high levels of trans fat. Try eating healthful polyunsaturated fats such as vegetable oils, seeds and nuts in order to help ward off Type 2 diabetes.
• Cancer: Eating fruits and vegetables can help decrease your risk of cancer because they contain important vitamins, minerals, phytochemicals and antioxidants. Eat produce that is high in nutrients (red, orange, yellow and dark green produce tend to have the most nutrients).
• Osteoporosis – Taking 1,000 mg of calcium a day and 600 international units of vitamin D can help absorb calcium. Men ages 71 years and older, and women 51 years and older, need 1,200 mg of calcium per day. All individuals 71 years and older need 800 international units of vitamin D. Foods that are rich in calcium include low-fat dairy products, green leafy vegetables and calcium-fortified orange juice. Vitamin D can be found in fortified milk and cereals, as well as tuna and salmon. Exposure to sunlight can also help your body produce vitamin D.

Maintaining healthy eating habits can help decrease your risk for common diseases, as well as increase your immune system and general well-being. For specific questions regarding your daily diet, contact your physician.