Corefh

Higher Energy Levels

Increased energy levels are the immediate benefits of switching to a healthy diet. Eliminating excess fats, sugars and refined carbohydrates helps prevent blood sugar fluctuations. Examples of refined carbohydrates include candy and white breads.

Unprocessed carbohydrates including whole grains, fruits and vegetables are most nutritious. This allows you to maintain steady blood sugar and constant energy levels as a result. Small, frequent meals also help maintain energy.

In addition, eating a healthy breakfast helps keep you energized throughout the day. The American Council on Exercise recommends breakfasts, such as oatmeal with fruit, or a light sandwich.

Bone and Teeth Strength

A diet rich in calcium keeps your bones and teeth strong and helps prevent bone loss associated with osteoporosis. Low-fat dairy products, such as milk, cheese and yogurt; dark green vegetables, such as bok choy and broccoli; and fortified foods, such as soy products, fruit juices and cereals are good sources of calcium.

The Centers for Disease Control and Prevention recommends 1,000 milligrams of calcium daily for average adults ages 19 to 50. Vitamin D helps your body absorb calcium; choose products fortified with vitamin D to balance your nutrition.