Maintaining a healthy diet provides your body with the vitamins and nutrients necessary to help prevent disease, maintain a healthy weight and live longer. The U.S. Department of Health and Human Services recommends eating a variety of nutrient-rich foods from the basic food groups while limiting your intake of trans fats, sugars, salt and alcohol. (reference 1)
Foods to Eat
Step 1
Eat plenty of fruits and vegetables. The American Heart Association reports that eating a variety of fruits and vegetables can help you control your weight and blood pressure. In his book, "Diet, Life Expectancy and Chronic Disease: Studies of Seventh-Day Adventists and Other Vegetarians," Dr. Gary Fraser reports that a group of Seventh-Day Adventists in Loma Linda, California, who eat a plant-based diet regularly experience lower rates of heart disease and cancer than the rest of the United States. The Loma Linda Adventist population also contains a high percentage of centenarians, individuals living to the age of 100 and beyond. While regular exercise and other lifestyle factors may contribute to the Adventists' health and longevity, the Adventist studies indicate that a diet high in fruits and vegetables can help prevent chronic diseases.
Step 2
Choose unrefined whole grains. The U.S. Food and Drug Administration recommends three or more servings of whole grains daily to reduce the risk of some diseases. Whole grain foods are those that keep the entire kernel intact. According to the Journal of the American College of Nutrition, refining the grain to remove the bran and the germ results in the loss of more than two dozen essential nutrients. Look for breads, pasta, bagels and other foods that list whole grains as the first ingredient. Examples of whole grain foods include whole oats, whole grain cereals, brown or wild rice, barley, rye and buckwheat.
Step 3
Eat fish and lean meats. If you do include meat in your diet, choose lean cuts of meat labeled "choice" or "select." Trim off any fat before cooking. Choose poultry without skin, or remove the skin yourself. Eating fish containing omega-3 fatty acids, such as salmon, trout and herring, may help lower your risk of heart disease.
Step 4
Eat nuts such as almonds, walnuts, cashews, macadamia nuts, pecans and hazelnuts. According to Natural News, nuts are high in healthy ingredients such as omega-3 fatty acids, protein, vitamin B-17, magnesium, vitamin E, zinc and other nutrients. Eating nuts five or more times a week may help reduce your risk of heart attack and cancer.
Step 5
Choose low-fat or fat-free dairy products. Avoid flavored milk, which usually contains added sugar.
Foods to Avoid
Step 1
Reduce your consumption of foods containing trans fat, often listed as "partially hydrogenated vegetable oils," which increase your bad cholesterol levels. Avoid packaged baked goods and fried foods. The American Heart Association recommends aiming for less than 300 mg of cholesterol daily. If you eat out, be aware that restaurants may use oils containing trans fat.
Step 2
Limit your sodium consumption to less than 1,500 mg daily. When cooking, use little or no salt.
Step 3
Avoid foods containing refined sugar and sweeteners such as high-fructose corn syrup. According to Nancy Appleton, author of "Lick the Sugar Habit," sugar can contribute to a variety of health problems, such as diabetes, endocrine disorders, headaches, allergies, heart disease, cancer and asthma. Choose natural alternatives such as Stevia and xylitol. For dessert, try replacing processed baked goods with fruit.
References
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- American Heart Association: My Life Check: Life's Simple 7--Eat Better
- "Diet, Life Expectancy and Chronic Disease: Studies of Seventh-Day Adventists and Other Vegetarians"; Gary E. Fraser; 2003
- U.S. Food and Drug Administration: The Scoop on Whole Grains
- Journal of the American College of Nutrition: “A Diet High in Whole Foods Favorably Alters Lipids, Antioxidant Defenses and Colon Function”
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