Basic Nutritional Diet

According to the American Dietetic Association (ADA), all foods can be part of a healthy lifestyle. The key to good nutrition is to follow a diet that focuses on variety, moderation, portion control and balancing food with regular physical activity. The ADA recommends using the U.S. Department of Agriculture's (USDA) dietary guidelines and MyPyramid to design an individual nutrition plan based on gender, age, activity level and personal preferences.

Weight Management

One of the most important things a person can do to stay healthy and prevent obesity, heart disease, cancer, diabetes and other chronic diseases is to maintain a healthy weight through diet and exercise. The ADA encourages individuals to set nutrition goals that go beyond short-term weight loss and instead promote long-term health.

Nutrient Density and Portion Control

The quality and quantity of what is consumed determines how diet will affect health. Nutrient-dense foods are naturally low in calories and fat and high in essential vitamins, minerals and nutrients. The USDA says expending calories on nutrient-dense foods is more beneficial than filling up on "empty" foods that are high in calories, fat and sugar, but low in essential nutrients. Exercise portion control with all foods to prevent overeating. Excess calorie intake can lead to weight gain, obesity and chronic diseases.

Foods to Encourage

Fruits, vegetables, whole grains, lean proteins and low-fat dairy products are nutrient-dense. Fruits and vegetables have vitamins and minerals that protect the body and keep it functioning properly. The ADA emphasizes the importance of dark green and orange vegetables such as spinach, kale, carrots, sweet potatoes and broccoli. Fruits, vegetables and whole grains are also high in fiber, and according to the USDA, high-fiber diets lower the risk of heart disease and may prevent type 2 diabetes. Fiber also supports regular bowel movements and induces satiety, which can prevent overeating and subsequent weight gain associated with excess calorie intake. Whole grains include brown rice, corn meal, barley, bulgur, quinoa, whole grain bread and whole grain pasta.
The best proteins are from lean sources such as poultry, fish, eggs, nuts, beans, soy and lean meats. The USDA recommends eating fish on a regular basis because it contains omega-3 fatty acids that benefit the heart. Low-fat dairy products such as yogurt, milk and cheese are high in calcium, which supports strong bones and teeth.

Foods to Limit

Foods high in saturated and trans-fats, cholesterol, sodium and added sugar should be limited. Too much fat and sodium can lead to obesity, high blood pressure, heart disease and other chronic conditions. Excess sugar consumption causes dental cavities in children and is unhealthy for diabetics and pre-diabetics. Saturated and trans fats and cholesterol are in butter, lard, margarine, pork and beef fat, and coconut and palm oil. The best fats are unsaturated, such as those from olive and vegetable oils, nuts, avocado and fish oil. Reduce dietary fat by removing visible fat and skin from meat and poultry and cooking with healthy methods such as baking, steaming, roasting, poaching and grilling instead of deep frying.

Physical Activity

MyPyramid says 30 minutes of moderate to vigorous physical activity on most days of the week helps to reduce the risk of chronic diseases, and 60 minutes of physical activity on most days of the week supports weight maintenance, with 60 to 90 minutes promoting weight loss. Children and adolescents should be active for at least 60 minutes a day.

Food Safety

Unsafe food can make a person ill no matter how healthy his diet is. The ADA recommends thoroughly cleaning and sanitizing hands, food surfaces and food containers. Food safety also involves separating raw and cooked foods, cooking food to the proper temperature and keeping hot foods hot and cold foods cold.