How to Eat a Healthy Diet
A healthy diet provides the body with the nutrients it needs to function optimally. Studies indicate that a diet rich in fruits, vegetables, whole grains, lean protein and low-fat dairy provides important health benefits, such as reduced risk for heart disease and cancer.The diet also should contain limited amounts of saturated and trans fats and added sugars. Eating too many calories from fat and added sugars can lead to obesity.It is important to eat a variety of foods from the five major food groups, as this helps provide a range of nutrients and keeps the palate interesting. Adding herbs and spices to meals can also help make them more flavorful without adding too many calories.Vegetables and FruitsVegetables and fruits are good sources of vitamins, minerals and fiber. Aim for 3 to 6 servings of vegetables and 1 cup of fruit per day. Keeping washed and cut vegetables and fruit on hand is an easy way to make it easier for your family to eat them. Try keeping a bowl of fruit on the counter or keep a bunch of grapes in the refrigerator for a quick snack.Choose a variety of colors when selecting vegetables and fruit. Each color group contains different vitamins and minerals. Try to add dark green vegetables, red and orange vegetables, beans and peas. Also include starchy vegetables, such as potatoes and sweet potatoes.Lean ProteinThe recommended amount of protein is about 3.5 to 5 servings per day. Protein is essential for building and maintaining muscle, but it can be high in fat if eaten in excess. Lean meats are a better choice than processed meats, such as bacon and sausage. Fish, poultry and eggs are also healthy, low-fat protein sources. Legumes, such as lentils and kidney beans, are also healthy options for protein.GrainsMake half of your grains whole grains and select unprocessed versions, such as quinoa, brown rice, barley or oats. Limit refined grains, such as white bread and pasta.DairyDairy is a good source of calcium, vitamin D and protein. Make sure to choose low-fat or nonfat milk, yogurt and cheese. Choose fortified soy beverages as well.Fats and OilsLimit the fat in your diet to less than 30% of your total daily calories. Using unsaturated fats, such as olive, canola and vegetable oils, is healthier than using animal fats, such as butter, lard and sour cream.