Ask a hundred people what a healthy meal consists of and you're likely to get a hundred different answers. According to the Federal Trade Commission, Americans spend more than $34 billion annually on diet and diet related products that include videos, books, medications and supplements. There are also a number of valid approaches to managing special health conditions like obesity, diabetes and high cholesterol. The secret to optimal weight, health and fitness is eating a balanced diet that includes carbohydrates, fats and proteins.
USDA Food Pyramid
In 1992, the USDA released their updated Food Pyramid, designed to help consumers make better choices about the foods they eat. Food pyramids have been around in one form or another since the 1800s and reflect the current thinking of nutrition experts. The current Food Pyramid categorizes foods into six areas: grains, vegetables, fruits, milk, meats and beans and oils. Healthy meals contain servings from each category. For instance, the USDA recommends that you eat at least three ounces of whole grain bread, cereal or pasta every day. You can choose to eat all three ounces at one sitting or spread them out across all of your meals.
Eating for Special Conditions
There are a number of eating plans designed for special health conditions. Some of these include diabetes, high cholesterol and obesity. Diabetics need to focus on keeping their blood sugar from spiking. Eating complex carbohydrates instead of snack foods is a great way to start. People with high cholesterol should focus on reducing their intake of saturated fat and cholesterol. Saturated fat should represent less than seven percent of your total calories. Reduce your cholesterol intake to less than 300 mg per day.
Obesity
Healthy meals to counter obesity involve curtailing total daily calories to less than 1800 calories for women and 2400 for men. A good place to start is by replacing full-fat products with low-fat or non-fat products. Distribute your dietary intake to less than 20 percent for fat, 50 percent for carbohydrates and 30 percent for protein. Eliminate empty calories by replacing high sugar snacks and processed foods with fruits vegetables and whole grain products. You'll eat fewer calories and feel more satiated.
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