A healthy diet is one that provides the nutrients you need to maintain good health. It includes foods from the five food groups — fruits, vegetables, grains, dairy, and protein (from meat or plant sources) — in recommended amounts. It also limits added sugars, sodium, and saturated and trans fats. It also helps you stay within your daily calorie needs to maintain or lose weight.
Fruits and Vegetables
Aim for 5 to 6 servings of fruits and vegetables per day – fresh, frozen, canned, or dried. Try new fruits and vegetables to add variety to your diet. Choose vegetables without added salt or sugar, such as a baked potato with skin on and steamed carrots; grilled zucchini with lemon and herbs; roasted red peppers with hummus; or a salad with leafy greens and tomatoes with a drizzle of olive oil and toasted nuts or seeds.
Grains
Include at least three to six servings of whole grains each week. Try quinoa, brown rice, oats, barley, and couscous. Choose breads made with whole wheat or other whole grain flour, and limit white bread.
Dairy
Make sure to eat three to four servings of low-fat or non-fat dairy each day. Milk, yogurt, and cheese provide calcium, vitamin D, and other important nutrients. Look for options that are fortified with vitamin D and contain less than two grams of sodium per serving.
Lean Meats and Poultry
Aim for 3 to 4 servings of lean meats or fish each week. When eating poultry, select breasts, thighs, or leg quarters rather than dark meat. Try roasting, baking, or grilling instead of frying.
Protein-Rich Foods
Choose a variety of low-fat or non-fat dairy, eggs, legumes, nuts, and seeds each day. Eggs, beans, and nuts are high-quality proteins. They also contain B vitamins and zinc, iron, and copper.
Water and Fluids
Drinking plenty of fluids is important. Water is best for quenching thirst. When choosing drinks, limit sugary beverages such as sodas and juice to no more than a small glass a day.
Make healthy choices easy. Children tend to eat what’s available, so stock the fridge and pantry with nutritious choices. Keep cut-up fruits and veggies and low-fat or fat-free dairy and fortified soy alternatives at the ready. Serve meals together as much as possible. And turn off the TV and put away the phones at mealtimes so you can focus on conversation and family time. You can even designate a shelf or drawer in the fridge for kids and fill it with ready-to-go containers of water and low-sodium iced tea and coffee.
