Hi everyone, my name is Taylor Jun and I’m a grade 12 student at Riverside Secondary. People often think of healthy eating as a diet. But this is simply not true. Eating a healthy diet is not only about losing weight, but also about getting better both physically and mentally.
When I was younger, I hated vegetables as many kids do. I disliked broccoli and cabbage, and even kale since they are so bitter-tasting. Yuck. The crisp yet lifeless texture of broccoli made me feel weird; the unpleasant taste in my mouth lingered there for hours! I washed my mouth with toothpaste and soap ー yes, soap ー because I would have rather eaten SOAP than eaten BROCCOLI. It took me HOURS to swallow it every time my mother “spoon-force-fed” me. One of my bad habits was completely avoiding any vegetable and going straight for the meat! If I were to see a chicken wing on my plate, I would ignore every other colourful vegetable ー you could call me vegetable blind.
Suddenly, I noticed that my sister’s eating habits were completely different from mine. She always has been eating a variety of vegetables, especially dark green and orange vegetables and a variety of fruits. One day, we both had allergy tests and we got different results. I was allergic to a few things, but she wasn’t to any of them! The doctor said the reason I had an allergic reaction was not because of heredity, but due to weakened immunity. So since that day, I’ve been observing and following her eating habits, in hopes of strengthening my immune system. So far, I have noticed that healthy eating has had a positive effect on my life. HERE’S WHY!
I have been following a healthy diet for some time now ー not a diet, a healthy diet ー and I have been fortunate to see its benefits. To help you out, I want to give you the top five reasons I have found to be the most important when it comes to deciding on a new lifestyle, a journey of taking care of your body, mind, and soul. Below are my reasons for eating healthy, and some ways in which you can do so!
1. Reduce cancer risk
Obesity isn’t the only health-related disease you can get. Too much or too little of certain nutrients can also contribute to health problems. For example, a lack of calcium in your diet can be more likely for you to develop osteoporosis, or the weakening of your bones, while too much saturated fat can cause cardiovascular disease. Additionally, too few fruits and vegetables in your nutrition plan can be associated with an increased chance of cancer. To LOWER your risk for many types of cancer, as well as other serious diseases, aim to build your diet around a variety of fruits and vegetables, nuts, beans, whole grains, and healthy fats.
2. Improved memory and brain health
A healthy diet may help keep cognition and brain health. Like an expensive car, your brain functions best when it gets premium fuel. Eating high-quality foods that contain a lot of vitamins, minerals, and antioxidants can nourish the brain and protect it from oxidative stress – the “waste” (or more scientifically: free radicals produced when the body uses oxygen, which can damage cells. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.
3. Strong bones and teeth
If you pay close attention, you might notice that a lot of elderly individuals use dentures to eat and talk properly. A healthy diet can help YOU make sure you have strong teeth and bones now and, in the future, thus preventing teeth decay and osteoporosis! 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.
The following foods are rich in calcium:
- cabbage
- cauliflower
- tofu
- canned fish with bones
- broccoli
- low-fat dairy products
4. Weight control
One thing to note ー the amount DOES matter when considering good eating habits! Many healthy foods, including vegetables, fruits, and beans, are lower in calories than most processed foods. Taking in the same number of calories as you burn ensures your weight remains steady over time. Consuming more than you burn, on the other hand, results in weight gain as your body converts extra calories to fat tissue. A healthy meal plan WITHOUT excess calories helps you not only feel better but can increase your lifespan. So, it is not specifically the weight that is important, but how that weight affects your life!
5. Your body will feel more energetic / You will experience better mood
“YOU ARE WHAT YOU EAT”ー is the famous saying, and honestly, it is quite right! Picture this: a big, red, fresh and juicy appleー Let me tell you, YOU can be just as fresh as that apple. How? If you eat a healthy diet, you will feel better and more energetic! Eating a wide range of food groups and exercising contribute to your overall health and well-being. A healthy diet can also help you to concentrate during school, work or even staying awake during the day. Avoid sugary foods and drinks, though!
