Sep 12

Good health is considered to be an essential need for human beings ranking just after food, shelter and clothing. Many stakeholders in the health sector have significantly invested in ground-breaking research to come up with the best cures for all sorts of illnesses and while this is necessary, to say the least, there is need to focus more on prevention of diseases in the first place which has the potential of eliminating the vast financial, emotional and physical hustle that comes with treatment. Borrowing from the words of Dr. Gillian McKeith “You are what you eat,” it means that you can prevent most illnesses based on the food that you eat. Here are some essential recommendations on nutrition which can go a long way in helping to avoid the risks of several types of illnesses 

  1. Plant-based diet 

A recent study conducted by researchers from Harvard University indicates that by adopting a plant-based diet, you can reduce the likelihood of getting obesity and type 2 diabetes by a margin of 23% as compared to individuals who consume a diet with animal products. Plant-based diet enables you to have a higher intake of antioxidants which protects the body against numerous illnesses such as heart disease and cancer. Nutritionists recommend the consumption of organic fruits, vegetables as well as whole grains which offer more value to the body with significantly lower levels of toxins.  

  1. Reduce the level of fat and calories intake

People with overweight and obesity issue are at high risk of contracting type 2 diabetes, heart disease as well as other terminal illnesses. It is possible to reduce the risk of contracting these illnesses by consuming foods with less fats and calories. Fats are essential for the body as they provide energy that supports the growth of cells however excessive consumption of fat in the body it leads to accumulation and this in turn results in weight issues that bring about various illnesses. There are different types of fats, and while natural fats may be considered healthier for consumption it is essential to avoid the use of saturated fats since they are harder to break down in the body and may therefore quickly accumulate in the blood vessels and heart leading to illnesses.  

  1. Consume less processed foods

Image by Daniel Friesenecker from Pixabay

Processed food such a cereal for breakfast, cheese and bacon are consumed in huge volumes in this day and age, however, it is worth noting that most of these processed foods contain certain elements such unhealthy amounts of saturated sugars, sodium as well as other chemical compounds used in preservation that increase the risks of heart disease, cancer, diabetes as well as high blood pressure. Most of these processed foods do not contain the necessary nutritional elements such as fibre and minerals that are often taken away during the processing period.  

  1. Healthy eating encourages more physical activities thus preventing diseases

When you consume a healthy diet for instance foods rich in whole grain, vitamin D, as well Omega-3 fatty acids it leads to boosting of your mood and therefore motivation to engage in physical activities which are an essential part in the prevention of illnesses such as cancer. 


It may not be possible to prevent the risk of falling ill wholly; however, by engaging in healthy eating habits, it is possible to reduce some of the illnesses that affect people in the current world. Processed foods may be convenient and appealing; however, organic and plant-based diets have been proven to be highly effective in enhancing good health. 

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