10 Pillars Of A Healthy Diet

There are few truer sayings in this world than “you are what you eat,” but all too many of us refuse to take heed of this eternal maxim. We eat lots of junk food and ask our friends, “Do I look like a cheeseburger to you? Do I?”

Of course not. But the more junk you eat, the more damage you are doing to your body.

You might not realise it, but food affects pretty much every part of your anatomy, from your skin to your eyes, and from your heart to your bloodstream. The more junk you eat, the worse you’ll feel over the long-term.

Healthy people who stick to a healthy diet know where it’s at. They know that good food provides the key to eliminating pesky skin conditions, reducing the risk of debilitating diseases, as well as curing fatigue, headaches and even the common cold.

If you’re looking to get wise about what you put on your plate at mealtime, here are 10 pillars of a healthy diet.


Just a single lemon contains all your recommended daily amount of vitamin C, which means that you could get your entire C kick at breakfast time. How great is that?

Vitamin C reduces your bad cholesterol levels while raising your good ones, and it helps to strengthen your bones. Lemons can also lower your risk of cancer and boost your immune system.

If you’re not too keen on eating whole lemons, you can always juice them. Alternatively, how about trying some lemon water in the morning? Lemon water is the most potent way of flushing toxins from your body, thus getting you mentally and physically prepared for the day ahead.


The Japanese people love to eat seaweed, and many eat it on a daily basis. And because Japan is home to some of the longest-living people on the planet, you have to listen whenever they have something to say about dieting.

Seaweed indeed is one of the world’s oldest super foods and has been helping people live longer for thousands of years. It is rich in protein, as well as numerous micronutrients such as iodine, magnesium, iron, and calcium. It improves eyesight, dental health, skin, while lowering blood pressure and supporting bone health. It’s just fab!


Although bananas are a tropical fruit, they’ve become an American favourite. This is surely because of their health benefits. Bananas give you more energy, improve digestion, soothe ulcers, and are a great source of numerous vitamins and minerals.


When I was a kid, my mom literally only ever bought five vegetables:

  • Broccoli
  • Brussel Sprouts
  • Carrots
  • Lettuce
  • Cucumber

I didn’t like any of them, and I especially didn’t like broccoli.

However, broccoli is something you grow to like as you get older. And if you still haven’t returned to it after your mom force-fed it you as a kid and gave you nightmares for life, you should consider easing yourself back into it now because just one broccoli stalk contains your entire daily recommended amount of vitamin K and vitamin C.

Both of these nutrients help to strengthen your bones and reduce your risk of developing certain cancers.

Dark Chocolate

“Is dark chocolate a pillar of a healthy diet? Really?!”

I hear you crying out from your living room that you love Beauty and Tips right now because we’re telling you to eat more chocolate.

And it’s true that dark chocolate in particular works wonders for your health. People who smart about their diet eat 2-3 blocks of dark chocolate per day because it reduces blood pressure. Rich in flavonoids, dark chocolate also lowers bad cholesterol and raises good ones.

The trick is to not overdo it. Just 2-3 blocks per day is enough to feel the benefits, and the more cocoa content the better.


Kale is known as the queen of greens because it improves your skin and eye health, boosts your immune system, and reduces your risk of cancer.

If you’re unsure of what to do with kale, just use it as a replacement for spinach. Or, you could double down on your health and eat them both at the same time!


Salmon is a well-known brain food that allows us to focus on any task at hand. But salmon is also rich in omega-3 fatty acids, which ensures that this oily fish reduces your risk of cancer, heart disease and depression.

Moreover, if you eat just three ounces of salmon per day, you could reduce your risk of developing Alzheimer’s by 50%.

People who are wise about their diet will fit salmon in at least three times a week. You can eat it at breakfast with scrambled eggs, at lunch with vegetables or at supper as part of a cream cheese bagel.


Cooking with garlic is something you should try to do at least four times a week, but dieticians would recommend that you consume it every single day of the week. This is because garlic is just so good for you and warrants a place in anyone’s 10 pillars of a healthy diet.

Garlic is rich in nutrients but low in calories. Among its nutritional make-up is vitamin B6 and C, manganese, selenium and dietary fibre.

Garlic can cure the common cold, fight off infection, and lower blood pressure.


Healthy people who eat healthy diets are mad about nuts – and for food reason. Although there are a whole wealthy of different nuts out there, most of them are good for you and act as the perfect daytime snack.

Walnuts are among our top favourites here at Beauty and Tips. They are rich in omega-3 fatty acids, and they also protect against UV damage from the sun.


Avocado’s are classed as fruits even though they look like vegetables. But although they may be suffering from an identity crisis, everything else about them is all good.

These fruits are high in potassium and good fats, while low in fructose (bad sugar – which is unusual for a fruit). They are also rich in fibre, folic acid and vitamin E.

Stay happy and healthy!

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