Benefits of eating well for your health A well-balanced diet provides all of the following:

nutrients you need for growth and repair, helping you stay strong and healthy and preventing diet-related illnesses like some cancers. Keeping active and eating a healthy, balanced diet can also help you keep a healthy weight.

Vitamins A, B, C, and E, as well as zinc, iron, and selenium, are important nutrients that can weaken your immune system.More on vitamins, minerals, and nutrients Type 2 diabetes: Keeping a healthy weight and eating a well-balanced diet high in fiber from whole grains and low in saturated fat can help lower your risk of developing type 2 diabetes.

More on heart health and type 2 diabetes A diet high in fruits, vegetables, whole grains, and low-fat dairy can help maintain blood pressure and cholesterol levels, lowering your risk of heart disease.A diet high in salt and saturated fats can lead to high cholesterol and blood pressure.

Including oily fish like salmon and trout in your weekly diet can also help lower your risk of heart disease. Oily fish’s high levels of omega-3 fatty acids are beneficial to heart health.
Strong teeth and bones Bone loss (osteoporosis), which comes with getting older, can be slowed by eating a diet high in calcium.

Calcium is usually found in dairy products, but you can get it from eating the following:

sardines, pilchards, or tinned (with bones) salmon dark green vegetables like kale and broccoli calcium-fortified foods like soya products, fruit juices, and cereals Because vitamin D helps your body absorb calcium, you should get outside (your body gets vitamin D from the sun) and eat a lot of vitamin D-rich foods like oily fish and fortified cereals.

Learn more about vitamin D and how to control your weight. Maintaining a healthy weight can be made easier by eating plenty of fruits and vegetables, whole grains, moderate amounts of unsaturated fats, meat, and dairy. When you eat a variety of these foods on a daily basis, you leave less room for foods high in sugar and fat, which are a leading cause of weight gain.

Eating a balanced, healthy diet can help you lose weight, lower your blood pressure and cholesterol levels, and lower your risk of type 2 diabetes when combined with regular exercise.

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