A nutritionally sound diet benefits overall health by supporting a healthy weight and preventing disease and illness. It is guided by federal dietary guidelines and rooted in variety, moderation and balance. A nutritionally sound diet teaches healthy habits that last from childhood into adulthood and can be personalized based on preference, culture, age, gender and health goals.
Calories
A nutritionally sound diet contains an appropriate amount of calories. According to the U.S. Department of Agriculture (USDA), this is equal to about 2,000 calories for the average adult. Eating too many calories can cause weight gain, obesity and obesity-related diseases such as heart disease, diabetes, cancer and stroke. Eating too few calories can result in weight loss, malnutrition, and poor growth in children and adolescents. Generally speaking, males require more calories than females, and calorie requirements increase with physical activity.
Macronutrients
A nutritionally sound diet follows federal dietary guidelines for macronutrients, which are carbohydrates, protein and fat. The USDA recommends that a diet be composed of 50 to 60 percent carbohydrates, 10 to 15 percent protein and less than 30 percent from fat. Macronutrients are important because they energize the body. Getting too much or too little of a macronutrient can result in serious health problems.
Dietary Guidelines
The USDA dietary guidelines recommend eating a diet rich in fruits, vegetables, whole grains, beans, legumes, low-fat dairy products, lean proteins and healthy fats. These foods are high in essential vitamins, minerals and nutrients such as fiber, antioxidants and phytochemicals, which support growth and development, protect the body from illness and disease, and are essential for normal body processes such as using muscles, seeing, tasting and breathing.
A nutritionally sound diet should limit foods high in saturated and trans fats, sugar, sodium and cholesterol. They have few nutritional benefits and contribute to obesity, heart disease, high blood pressure, high cholesterol, high triglycerides, stroke, diabetes and certain cancers. Examples of foods that should be limited include processed and fast foods, desserts and other sweets, soda and ingredients such as butter, cream, lard, MSG, high-fructose corn syrup, shortening and partially hydrogenated oils.
Exercise
Exercise is important for physical, emotional and psychological well being. MyPyramid recommends at least 30 minutes of physical activity a day for adults and 60 minutes for children and adolescents. Individuals trying to maintain their weight should aim for 60 minutes a day and those trying to lose weight should get 60 to 90 minutes of physical activity a day. Physical inactivity is a risk factor for many chronic health problems, such as obesity, heart disease and liver disease.
Portion Control
Portion control is an essential part of a nutritionally sound diet, especially in the U.S., where portions are often much larger than what is healthy. Oversize portions can lead to weight gain due to excess calorie consumption. Consumers should utilize Nutrition Facts labels to guide their portions. When eating out, diners should share dishes and order smaller portions whenever possible to prevent overeating.
Weight Loss
A nutritionally sound diet for weight loss should be grounded in federal dietary guidelines and permanent lifestyle changes. The Mayo Clinic says a healthy weight loss plan includes a variety of foods that are balanced between all food groups, foods that are easy to find in a grocery store, regular exercise and steady weight loss of one to two pounds per week. Fad diets often result in a significant amount of weight loss upfront, but do not result in long-term success.
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