A healthy, balanced diet consists of a variety of foods from all of the food groups. The National Institutes of Health's (NIH) Medline Plus website says a balanced diet includes fruits and vegetable, whole grains, low-fat dairy foods and lean proteins. People who eat these foods are at a reduced risk for chronic diseases such as heart disease and cancer. The balanced diet is a low-fat, high-fiber diet.
Low-Fat Foods
A low-fat diet consists of no more than 30 percent of calories from fat, says the World's Healthiest Foods website. That translates to 65 grams of fat on a 2,000-calorie diet. To limit fat in the diet, people need to eat less red meat, limit high-fat desserts, use low-fat and fat-free dairy products, and limit the use of high-fat condiments such as butter and mayonnaise, according to the World's Healthiest Foods Website. Low-fat cooking techniques will also help lower fat in the diet. These include sauteing in broth instead of oil, baking and broiling meats instead of frying, and trimming any visible fat from meat prior to cooking.
High-Fiber Foods
People need to eat 25 to 35 g of fiber a day, says the Jackson/Siegelbaum Gastroenterology website. Fiber, also known as roughage, is the part of food the body cannot absorb or digest. Diets high in fiber help regulate bowel movements, improve blood lipid levels and assist with weight control. Food groups with fiber include fruits, vegetables, whole grains and legumes. Foods with the highest amount of fiber include raspberries, pears, barley, whole wheat spaghetti, oatmeal, split peas, sunflower seeds, broccoli and carrots.
Low-Fat, High-Fiber Meals
People can put together healthy meals on a low-fat, high-fiber diet. A simple breakfast may include a bowl of oatmeal with raisins and skim milk. For lunch, you may choose a large salad with grilled chicken or fish with low-fat salad dressing and some fruit. For dinner, try a bean burrito in a whole wheat tortilla with low-fat cheese, brown rice and a side of steamed broccoli. Low-fat, high fiber snacks include fresh fruit, whole grain crackers and raw vegetables.
Heart Health
The American Heart Association recommends a low-fat, high fiber diet to help lower cholesterol. Fatty meats and dairy products contain saturated fat, which can raise cholesterol levels. The American Heart Association recommends that people choose low-fat meat and dairy products to prevent elevated cholesterol levels and reduce their risk for heart disease. In addition, foods high in soluble fiber, such as oatmeal, peas and oranges, help to lower blood cholesterol. A low-fat, high-fiber diet is a heart-healthy diet.
Cancer
Diet plays an important role in cancer prevention. Thirty to 40 percent of all cancers are diet related, according to the American Cancer Society. A plant-based diet is recommended to help prevent cancer. This includes high intakes of fruit, vegetables and whole grains. These high-fiber foods have been shown to be protective against many gastrointestinal cancers. The American Cancer Society also suggests limiting high-fat foods, primarily high-fat animal products. People with high intakes of red meat and fat have higher rates of colon and prostate cancer.
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