Why is healthy eating important?

As the saying goes, “you are what you eat”. What we eat can have short and long-term effects on both our physical and mental health.

Benefits of healthy eating

Health consequences of being overweight/obese

According to the Centers for Disease Control and Prevention (CDC), individuals with disabilities are at a greater risk of being overweight or obese. Obesity rates for adults with disabilities are approximately 57% higher than adults without disabilities, and obesity rates for children with disabilities are approximately 38% higher than children without disabilities. Being overweight or obese increases the risks for developing other health conditions, including:

• Coronary heart disease
• Type 2 diabetes
• High blood pressure
• Lipid disorders (high total cholesterol, high triglycerides totals, etc.)
• Stroke
• Liver and gallbladder disease
• Sleep apnea and respiratory problems
• Osteoarthritis (degeneration of cartilage and its underlying bone within a joint)
• Gynecological problems (abnormal periods, infertility)

View Overweight and Obesity Among People with Disabilities flier.

So what is healthy eating?

Having a healthy and balanced diet means eating a variety of foods from all of the major food groups (grains, fruits, vegetables, proteins, dairy or dairy substitutes) in moderation. Consider choosing foods high in fiber and complex carbohydrates like whole grains, fruits and vegetables. Choose healthier fats like olive or canola oils and eat unprocessed foods more often than foods with added sugars, fats and sodium. It is also important to remember to enjoy what you eat without feeling deprived or overly restricted. Healthy eating is a lifestyle.

Creating healthy eating habits can be hard. It is best to start by making small changes first. Are you thinking about eating healthier and making a lifestyle change? Check out the resources below to help kickstart your journey. Click each item to expand the box and view more information.

• MyPlate

  The USDA's MyPlate is an excellent resource for you and your family to learn how to eat healthy. Learn about the different food groups and how much of your diet they should make up, personalize your own plan, set goals, find recipes and browse resources. This program supports children and adults across the lifespan.

• The Mediterranean Diet

  The American Heart Association (AHA) recommends the Mediterranean diet to help prevent heart disease and stroke by reducing high cholesterol and high blood pressure, and by reducing the risk of obesity and diabetes.

  The Mediterranean diet is focused on minimally processed foods and eating fruits, vegetables, grains, potatoes, beans, nuts and seeds. Its primary source of fat is olive oil, while dairy products, eggs, fish and poultry are eaten in low to moderate amounts. Red meat is eaten less often.

  Learn more about the Mediterranean diet.

• The DASH Diet

  The Dietary Approaches to Stop Hypertension (DASH) diet is another highly recommended healthy eating plan. Originally developed to help lower blood pressure, this diet has been found to provide a variety of health benefits. While somewhat similar to the Mediterranean diet, the DASH diet includes more dairy and meat, and is more structured when it comes to serving sizes and limiting certain foods.

  View sample menus.

  View DASH eating plan.

• Sugar-Sweetened Beverages

  Choosing healthy drinks that add nutrients without extra calories, fats and sugars is an important part of a healthy diet. The CDC has reported that sugar-sweetened beverages are leading sources of added sugars in the American diet. Frequently drinking sugar-sweetened beverages is associated with weight gain, obesity, type 2 diabetes, heart disease, kidney diseases, non-alcoholic liver disease, tooth decay and cavities, and gout – a type of arthritis. Limiting sugary drink intake can help individuals maintain healthy weight.

  The West Virginia Department of Health reported in 2018 that approximately 39.2% of adult West Virginians consume soda or sugar-added beverages daily.

  Here are some ways to make healthier beverage choices:

  • Choose water! If you want something more flavorful add citrus slices, a small amount of berries, or fresh mint leaves to your water. Unsweetened seltzer water is also an option.
  • Drink 100% fruit and/or vegetable juices and low-fat or skim milk in moderation. One cup (or eight ounces) is considered an adult serving size.
  • Have coffee or tea without added sweeteners.
  • Avoid drinking sodas, energy drinks or sports drinks on a regular basis (sports drinks should be used as appropriate for athletes).

  Additional resources:

  • Sugar-sweetened beverage facts
  • Hard facts about soft drinks
  • Healthy beverage recipes