A healthy diet can impact your health, well-being, and even longevity. Unfortunately, knowing which foods to eat and what constitutes a healthy diet is more difficult. In broad terms, you should base you diet primarily around whole grains, fruits, vegetables, low-fat dairy products and lean protein sources, recommends the United States Department of Agriculture.
Whole Grains
Whole grains are unrefined, and include options like whole wheat bread, oatmeal, quinoa, brown rice, amaranth and whole wheat pastas. Unrefined grains contain fiber, which helps with a feeling of fullness, improves digestion and, according to the American Heart Association, may reduce cholesterol. The USDA recommends that at least one-half of your daily grains be whole grains rather than refined products. Consider mixing refined and whole grains until you are used to the taste and texture of whole grain foods.
Fruits and Vegetables
If you eat around 2,000 calories a day, you should plan to consume about 2-1/2 cups of vegetables and 2 cups of fruit per day, according to the 2005 USDA dietary guidelines. Include a wide variety of vegetables in your diet, spread throughout the week. Be certain that you include dark green vegetables, orange vegetables, and legumes in your diet. The Mayo Clinic Healthy Weight Pyramid suggests a minimum of four servings of vegetables and three servings of fruit daily.
Lean Protein
Opt for lean meat and poultry. Choose cooking methods that do not add fat, like broiling, baking or grilling. The American Heart Association recommends that you include fish in your diet at least twice a week. Cold water fish like salmon, herring and trout are a particularly good source of omega-3 fatty acids. Include vegetarian protein sources as well. Legumes are a healthy, high-fiber option, while nuts offer both protein and healthy fats.
Dairy Products
While some dairy products, including cream, butter and full fat milk, should play only a very minor role in a healthy diet, low fat dairy products are an excellent source of calcium and vitamin D. Have at least three servings a day of low fat milk, yogurt or cheese, suggests the USDA. Try yogurt, lactase-enriched milk, or soy alternatives if you are lactose intolerant.
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