An easy-to-follow diet for good health adheres to federal dietary guidelines like MyPyramid and the United States Department of Agriculture’s dietary guidelines. Principles of an easy and healthful diet include moderation, variety, proportion, personalization, gradual improvement and regular physical activity. People of all ages, cultures and genders can benefit from this diet.
Variety and Moderation
An easy-to-follow diet includes foods from all food groups—fruits, vegetables, grains, dairy products, meat and beans and healthy fats. The USDA advises that a healthy diet can meet an individual’s daily requirements for vitamins and minerals without having to take supplements. Vitamins and minerals are important because they support normal growth and development, protect the body from illness and disease, help the body heal and fuel everyday processes like metabolism, circulation and breathing. The American Dietetic Association recommends that all foods be consumed in moderation. Eating too much of one food group or a single food to the exclusion of others can result in nutritional deficits.
Proportionality
According to MyPyramid and the USDA, certain foods should be limited more than others. A healthy diet should focus on fruits, vegetables, whole grains, low-fat dairy products, lean proteins and healthy fats, because these support general health and prevent obesity and chronic diseases. You should limit foods high in saturated and trans-fats and sugar, because they contribute to weight gain, obesity, heart diseases, diabetes, certain cancers and other chronic diseases when consumed on a regular basis. Unhealthy foods that should be eaten only on occasion include deep fried foods, processed and fast foods, candy and desserts, sugary beverages and foods cooked with a lot of butter, cream or oil.
Personalization
An easy diet can be personalized based on age, gender, culture, personal preference, budget and health goals. Consider general guidelines when purchasing and cooking food, but feel free to include foods that fit into your lifestyle and budget. Fresh, frozen, canned and dried fruits and vegetables are appropriate for a healthy diet, as are a variety of grains like rice, corn, wheat, oats and barley. Examples of low-fat dairy products include yogurt, milk and cheese. Lean proteins include chicken breast, fish, seafood, beans, legumes, soy, turkey and lean ground beef.
Physical Activity
USDA dietary guidelines recommend at least 30 minutes of moderate to vigorous physical activity four days a week. Activities can be indoors or outdoors, like running or jogging, aerobics, basketball, tennis, skiing, swimming, weight lifting or bicycling. Individuals who are unable to be physically active for 30 minutes all at one time can still benefit by exercising for short periods of time on multiple occasions throughout the day.
Gradual Improvement
A healthy diet requires lifestyle changes and the development of long-term habits. An easy diet should not be overwhelming if a person is willing to make small changes every day to improve his nutrition. This could mean exercising for 10 minutes on one day and then increasing by 5 minutes every day until the goal of 30 minutes is achieved. It could also mean trying a new fruit or vegetable once a week or eating half a donut instead of a whole donut to reduce calories and fat.
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