A regular diet follows federal dietary guidelines, such as those of MyPyramid, to support a healthy weight and overall health and prevent chronic diseases. The principles of a healthy diet are variety, moderation and balancing food with physical activity. The specific foods in a regular diet will differ based on age, gender, culture, geographic location and personal preference, but the same general guidelines apply to everyone.
Calorie Needs
Calorie needs are based on age, gender, size and health goals. Eating too many calories or too few calories is unhealthy. According to the U.S. Department of Agriculture, or USDA, excess calorie consumption contributes to weight gain and obesity, which are risk factors for heart disease, stroke, diabetes, liver and kidney disease, and other serious health problems. Eating too few calories can lead to malnutrition, weakness and developmental problems in children. Successful weight loss is achieved by moderately reducing calorie intake and increasing physical activity.
Food Sources
The healthiest foods for a regular diet are loaded with essential vitamins, minerals and nutrients. The USDA refers to these as "nutrient-dense" foods" because they have a high nutrient-to-calorie ratio. Nutrient-dense foods include fruits, vegetables, whole grains, low-fat dairy products, lean proteins, beans, legumes and nuts. Unhealthy foods provide "empty calories," which means they are highly caloric, but lack essential nutrients. The USDA recommends limiting empty-calorie foods high in fat, added sugar, sodium and cholesterol such as fast food, highly processed foods, desserts and other sweets, soda, butter, shortening, oil and salty snack foods such as potato chips.
Hydration
Water and fluid are essential in a regular diet to support good hydration. According to the Mayo Clinic, water is lost through breathing, perspiration, urine and bowel movements and constantly needs to be replaced. The Institute of Medicine says adults need 9 to 13 cups of water or other fluid a day. Athletes and individuals who live in hot climates have higher fluid requirements than the average person due to increased perspiration.
Vitamins and Minerals
A healthy, well-balanced diet can meet a person's daily requirement for vitamins and minerals and eliminate the need for dietary supplements. Eating a nutrient-dense diet has more advantages than taking supplements because healthy foods contain a variety of nutrients, fiber and protective substances, such as antioxidants, which are often missing in vitamin and mineral supplements. Fiber is particularly important in preventing heart disease and maintaining a normal weight, and antioxidants destroy dangerous compounds called free radicals that damage tissue and contribute to cancer and other health problems.
Moderation
A regular diet includes foods in moderation. Moderation means eating a variety of foods without excluding any one food group and exercising portion control. Oversize portions can lead to overeating, excess calorie consumption and subsequent weight gain. The Centers for Disease Control and Prevention, or CDC, encourages people to manage their portions by refraining from second and third helpings at the dinner table, pre-portioning snacks into a bowl instead of eating straight from the package, sharing entrees and appetizers at restaurants, and storing unhealthy foods out of sight behind healthier options.
Physical Activity
A regular diet should be balanced with regular physical activity. MyPyramid recommends at least 30 minutes of physical activity four days a week for general health purposes. Exercising for weight maintenance or weight loss should last at least 60 to 90 minutes on most days of the week.
