HOW ARE YOU? No, really, think about your body and your mind. Do you feel happy and healthy? Does it surprise you that 75% of Americans say they eat healthily, yet 80% don’t eat enough vegetables, fruits, or whole grains? Or that 300 million people are impacted by depression? Why is achieving good mind and body health such a struggle for so many? How can we transform into a healthier version of ourselves?

    To improve your mental health, strive to eat the recommended servings of fresh fruit, vegetables, nuts, and whole grains. Eating these foods may reduce your risk of some mental conditions such as depression. “It’s surprising that changing your diet and eating healthier has made me feel happier,” says Isabella Gollin, 9. Some food that is recommended for you to avoid is anything high in sugar and saturated fat. These may increase your chances of experiencing depression. 

      According to the Center for Disease Control and Prevention(CDC), “Heart disease is the leading cause of death for adults in the United States.” To have a happy heart and reduce the risk of heart attack, heart failure, and stroke you should eat foods that are very similar to the foods that improve your mental health. These include fruits, vegetables, whole grains, high fiber foods, and healthy proteins. Try avoiding foods with added sugar, high calories, and unhealthy fats.

     To reduce your risk of cancer, it is very important for you to eat foods with lots of antioxidants. Foods with high antioxidants include berries such as blueberries and raspberries, leafy greens, pumpkins, carrots, nuts, and seeds. Many studies have shown that diets rich in fruit, vegetables, and fibers reduce the risk of liver cancer.

      To improve your gut health, eat fiber, yogurt, kimchi, sauerkraut, miso, and kefir. Increasing the number of fibers you eat may help with regular bowel movements which can also prevent bowel cancer and diverticulitis.

      To keep your bones and teeth strong, it is very important to eat low-fat foods including dairy products, broccoli, cauliflower, cabbage, and tofu. A diet with the right amount of calcium and magnesium is also important for strong bones and teeth because it can reduce the risk of bone issues later in life. “Drinking dairy products has definitely made me feel stronger,” says Kaitlyn Schoembs, 9. 

     Next time you want to grab candy or a bar of chocolate to eat for a snack, think about the long-term effects it may have on you. If you find healthy foods that you love, it can improve your mindset and make your body happier along with it.