What it A Balanced Diet and Why Eat One?

• Keeps your immune system functioning properly, maintains heart health, supports the respiratory system, and speeds recovery after exercise
• Creates body tissue, enzymes, hormones and more
• Can help reduce your risk for Type 2 diabetes and cardiovascular disease
• Can help you think clearly and may improve recall
• Can improve your mood and boost your resistance to stress, anxiety, and depression
• May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising
• The amount you need depends on your body weight

• Provide most of your energy needs
• Provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. 
• Quality is important. Some types of carbohydrate-rich foods are better than others
• The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
• Unhealthy sources of carbohydrates include white bread, pastries, soda, and other highly processed or refined foods. These items contain easily digestible carbohydrates that may contribute to weight gain, interfere with weight loss, promote Type 2 diabetes and heart disease.

• Is carbohydrate material from plants that your body cannot break down and digest
• May slow down the rate at which food passes through the stomach and therefore is more filling
• Certain fibers change how other nutrients are absorbed
• Can help lower cholesterol levels preventing it from being absorbed and leading to reduced production in the liver. 
• From whole foods has been linked to lower rates of colorectal cancer 
• Is linked to bowel health in terms of irritable bowel syndrome, inflammatory bowel disease, things like cardiovascular disease, diabetes, and other problems.

• Fat is needed for energy, to absorb vitamins, and to protect your heart and brain health
• In the standard American diet, SAD, fat is mostly provided by animal-based foods and added fats and oils, as in fried foods and dressing 

TRANS FATS
Created when hydrogen is added to unsaturated fats, giving it a longer shelf life. 
Most trans fat in the American diet comes from processed foods. 
Dangerous for heart disease. 
Raises unhealthy LDL cholesterol, lowers HDL healthy cholesterol. 
Linked to other chronic diseases.

• Unsaturated fats play a huge role in helping to manage your mood, stay on top of your mental game, fight fatigue, and even control weight
• Lowers the risk of heart disease and stroke
• Lowers bad LDL cholesterol levels, while increasing good HDL
• Prevents abnormal heart rhythms
• Lowers triglycerides associated with heart disease and fight inflammation
• Lowers blood pressure
• Prevents atherosclerosis (hardening and narrowing of the arteries)