Healthy foods provide valuable amounts of vitamins, minerals and dietary fiber, which support weight management and overall wellness. The American Dietetic Association recommends a diet based on fruits, vegetables and whole grains and says to consume "treat" foods, such as high-fat and high-sugar foods, on an occasional, moderate basis. Since individuals' dietary needs vary, guidance from a qualified professional can help ensure safe, effective results.
Vegetables and Fruits
Vegetables and fruits provide dietary fiber, water and an assortment of vital nutrients, including antioxidants. Since vegetables and fruits contain relatively few calories and contain fiber, which enhances fullness, they support healthy weight management.
The Dietary Guidelines for Americans, published by the United States Department of Agriculture in 2005, suggest at least two cups of fruit and 2 1/2 cups of vegetables per day for most adults. Regular intake of vegetables from all five subgroups--orange, dark green, legumes, starchy and "other" vegetables--is also recommended. Fresh, colorful fruits and vegetables tend to provide the most nutritional benefits. However, dried fruits and pure fruit and vegetable juice also provide valuable nutrients. Incorporating fruits and/or vegetables into most meals and snacks can help ensure that nutrient needs are met.
Whole Grains
Whole grains provide all parts of the natural grain, such as the germ, bran and endosperm. As a result, whole grains supply denser amounts of dietary fiber, vitamins and minerals than refined grains. Consuming three servings of whole grains daily can help prevent coronary heart disease, type 2 diabetes and unhealthy weight gain, according to the American Dietetic Association.
Regular consumption of a variety of whole grains, such as bulgur, spelt, whole wheat, oats, long-grain rice, wild rice and popcorn, can help ensure broad nutritional benefits. Examples of foods rich in whole grains include 100-percent whole grain bread, whole grain pasta, brown rice sushi rolls, baked goods made with whole grain flour, whole wheat or whole corn tortillas and wild rice or barley soup.
Low-Fat Dairy Products
Low-fat dairy products are valuable sources of protein and nutrients, such as calcium and vitamin D. According to the Dietary Guidelines for Americans, calcium is considered a "nutrient of concern" in Americans' diets, and people who consume low-fat dairy products regularly demonstrate heightened bone health and reduced risk for osteoporosis and vitamin D deficiency compared to people who do not.
Nutrient-rich dairy products include low-fat yogurt, skim and low-fat milk and low-fat cottage cheese. Low-fat milk provides a healthy alternative to heavy cream in recipes and beverages, such as coffee. Low-fat, no-sugar-added frozen yogurt and pudding provide calcium-rich dessert options.
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