Overview

Balanced diets provide all: the fuel for the day, the building blocks for healthy cells to divide and repair, and the immunity to disease caused by bad diets. Regular exercise and a balanced diet can help maintain a healthy weight. Zinc, iron, selenium, and vitamins A, B, C, and E deficits might weaken your immune system. Vitamins, minerals, and nutrients extended. Diabetes complications: Maintaining a healthy weight and eating a balanced diet low in saturated fat and high in whole grain fibre can minimise your risk of type 2 diabetes. Additional type 2 diabetes information. The heart: A heart-healthy diet of fruits, vegetables, whole grains, and low-fat dairy can minimise heart disease risk by controlling blood pressure and cholesterol. A diet heavy in salt and saturated fat can raise cholesterol and blood pressure. Enjoy a weekly meal of oily fish like salmon or trout to lower your heart disease risk. Omega-3 fatty acids in oily seafood enhance heart health. Healthy teeth and bones: Ageing causes bone loss (osteoporosis), yet a calcium-rich diet can protect your teeth and bones. Milk is the main source of calcium, although these foods also contain it: Canned salmon, sardines, pilchards, kale, broccoli, and calcium-fortified foods such soy, fruit juice, and cereals are good sources of calcium. Spend time outdoors (the sun is a natural source of vitamin D) and eat vitamin D-rich foods such fortified cereals and fatty fish to absorb calcium properly. Vitamin D: Extra. Keeping weight off tips: A diet rich in fruits, vegetables, whole grains, modest amounts of lean meat, low-fat dairy, and unsaturated fats keeps weight in check. If you consume a mix of these foods regularly, you won't have room for sugary and fatty snacks that make you fat. A healthy diet and exercise can lower blood pressure and cholesterol and reduce the risk of type 2 diabetes and cholesterol.

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