Nutitional Diet

Overview

Eat this daily. Eat that weekly. How do you really know what you should eat when many sources are providing dietary information daily? Sometimes, healthy diet messages are packaged with advertisements for specific foods and that can be misleading. Researchers at the Harvard School of Public Health say it is straightforward: eat a plant-based diet of fruits, vegetables and whole grains and eat foods high in saturated fats, such as red meats, sparingly.

Benefits

Health experts, doctors and dieticians remind us frequently of the health benefits of a nutritional diet -- to promote health and prevent disease. Specifically, a nutrient-dense diet can lower blood pressure and LDL, the bad cholesterol, and reduce risk for diabetes and Alzheimer's. For example, results of a study published by Natural News found that eating a diet rich in brain-boosting nutrients such as omega-3 and omega-6 fatty acids, B vitamins, folate and vitamin E can cut the risk of Alzheimer's disease by 40 percent. These nutrients are found in fish, nuts and fruits.

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Cost

Many families find it difficult to afford a nutritional diet of lean meat, fresh fruit and vegetables, and whole grains. This is especially so during challenging economic times, based on a brief published by the University of Washington's Center for Public Health Nutrition. Blanket advice to follow the national dietary guidelines can sometimes ignore the social and economic contexts that many families face.

Affordable Options For a Nutritional Diet

Key ingredients, however, can be obtained from frozen vegetables and fruits and some canned foods such as salmon and tomatoes. Salmon is a great source for omega-3 fatty acids and canned tomatoes are rich in lycopene, which is a cancer-fighting micro-nutrient. An affordable and available food for potassium and vitamin C is potatoes. Health-promoting foods such as beans are low in fat, sodium and calories and high in dietary fiber. A staple food for many families, beans are a complete source of protein when combined with grains. Eggs are a low-cost, high-quality protein source. Eggs contain fatty acids and are an excellent source for B vitamins.

Health-Promoting Foods

Health-promoting foods pack a nutritional punch and are sometimes called superfoods because of their high anti-oxidant properties. Eating Well suggests these superfoods be a regular part of your diet. Berries are filled with anti-oxidants and fiber. Strawberries are a good source for vitamin C and blueberries are packed with anti-oxidants to fight cancer and sustain memory. Hot tea is full of the class of anti-oxidants called flavonoids and could reduce your risk of diabetes. In one serving of broccoli, you can reap the benefits of vitamins A, C and K. Vitamins A and C provide a boost to your immune system and vitamin K has a role in bone health.

National Dietary Guidelines

The national dietary guidelines can help you plan how many daily servings of whole grains, fruits, vegetables and protein should be included in your diet. Exercising 30 minutes a day on most days will optimized the benefits gained from eating a nutritional diet.