Question 11-15

Earthquakes in Japan

Your body needs fuel in the form of food every day, but the wrong kind of fuel can lead to health problems. A balanced diet consists of fruits, vegetables, low-fat or fat-free dairy, whole grains, protein, and fats, but it limits cholesterol, saturated fats, trans fats, and sodium. When poor eating habits spiral out of control, it could cause serious health problems down the road.

Healthy eating habits affect both mental and physical wellness. What you eat affects your immune system, bone health, and athletic performance, among other functions. It plays a role in your mental health, too - healthy eating supports cognition, problem-solving, memory, alertness, sleep, and information processing, according to the Linus Pauling Institute, which also notes that good nutrition is important for proper brain development and maintenance of normal cognitive function.

When combined with regular physical activity, a balanced diet can help prevent such conditions as cardiovascular disease, type-2 diabetes, and obesity. Columbia University reports that the three leading causes of death in the United States - coronary heart disease, some types of cancer, and stroke - are directly linked with dietary behavior. To help prevent such conditions as cardiovascular disease, you need to keep your blood cholesterol, blood pressure and weight under control. All of this can be done through healthy eating and exercise.

Simple changes in your daily eating behaviors such as eating more slowly and avoiding large serving sizes can result in healthier eating over time. Eating slowly, for example, can reduce overeating, heartburn, indigestion, and feeling bloated. The University of Arkansas notes that it takes 15 to 20 minutes for the stomach to send signals to the brain, letting you know you are full, other ways to support healthy eating habits include recording your eating habits throughout the day and shopping with nutrition in mind by reading food labels and focusing on fresh vs. processed foods.

A balanced diet consists of _______