Chapter 8 Making Healthy Choices 135 Copyright Goodheart-Willcox Co., Inc. Knowing about nutrients gives you an idea of the important roles food can play in health. However, you need to know a bit more to choose foods that will supply adequate amounts of nutrients. Some general guidelines can help you select a nutritious diet. You can use these guide- lines when shopping for food, preparing food, and eating out. Keep in mind that selecting nutritious foods is not the only choice people can make to benefi t their health. Making a point of being physically active and getting enough rest are healthy choices. Opting to avoid hazards and take safety measures are wise decisions, too. Of course, factors like heredity and surroundings also have an effect on well-being. Such factors are often beyond control. However, making healthy choices when they can allows people to take an active role in managing their wellness. Benefi ts of Healthy Choices Choosing a diet that provides the body with needed amounts of all the nutrients can benefi t people in many ways. This important choice, along with other healthy lifestyle choices, can affect physical health and appearance. It can have social and mental benefi ts, too (Figure 8.1). Physical Benefi ts Many of today’s top physical health issues are related to diet and activity. Eating too much and moving too little can lead to obesity. Obesity increases the risks of heart disease, cancer, stroke, and diabetes. Some of these diseases are at the root of disabilities. For instance, diabetes often results in blindness and limb amputations. These diseases are also major causes of death in the United States. Eat foods within daily calorie needs. Focus on fresh fruits and vegetables and whole grains to get plenty of dietary fi ber. Choose low-fat dairy products and lean proteins to curb (limit) saturated fats. Select fi sh, nuts, and seeds to get healthy oils. Limit sugar-sweetened drinks and other sources of added sugars. Get regular physical exercise, too. These choices are part of the best defense against chief health concerns in today’s society. In addition, make choices that provide an adequate supply of vitamins and minerals. Getting needed nutrients can help people main- tain good health and may improve their health. A case in point, carbohydrates provide energy, and B vitamins help the body use carbohydrates. When people get enough of these nutrients, they can avoid defi ciency symptoms. They will also have the fuel they need to do daily tasks. Getting enough nutrients in the diet can benefi t appearance as well as health. Vitamin A and the B vitamins promote smooth skin. Fluoride and calcium help form strong teeth. Protein is needed to build well-defi ned muscles. Nutrients also play a role in keeping hair shiny and nails healthy. Getting needed nutrients helps people look their best. Social Benefi ts Physical benefi ts of healthy choices can transfer to social areas as well. For instance, by affecting health and appearance, nutritious food choices can promote job performance. People who are in good health will miss less work due to illness. They fi nd it easier to stay focused on tasks and give their best efforts. They are better equipped to manage stress and achieve success. Monkey Business Images/Shutterstock.com Figure 8.1 Healthy lifestyle choices can benefit your performance in school.