The basics of a healthy diet essentially boil down to eating an assortment of nutritious foods in moderation, according to Intelihealth.com. A nutritionally balanced diet contains the right amount of vitamins, minerals, protein, fats and carbohydrates. The American Heart Association (AHA) recommends eating a wide variety of healthful foods each day to promote heart health and ensure that your nutritional needs are met.
Vegetables and Fruits
Eating four to six cups of fruits and vegetables each day is important to a heart healthy diet, notes the AHA. Veggies and fruits contain few calories and are rich in fiber, minerals and vitamins.
Deeply colored vegetables and fruits such as carrots, berries, peaches and spinach are especially healthy because they are filled with micronutrients, points out the University of Maryland Medical Center (UMMC). Micronutrients are vital for metabolism and growth. The University of Michigan Health System says to prepare fruits and vegetables ahead of time so they are readily available when you are hungry.
Lean Meat and Poultry
Eating lean meats and skinless poultry items are basic to a healthy diet, reports the AHA. Select meat that contains fewer than 3g of fat per 1 oz., recommends UMHS. Beef items marked "select" or "choice" generally contain less fat than those stamped "prime" grade.
Fish
Eating fish twice a week or more is fundamental to a healthy diet, notes the AHA. Oily fish such as herring, salmon and trout contain ample amounts of omega-3 fatty acids, which decrease your risk of dying from coronary artery disease.
Dairy
Dairy foods such as milk and cheese contain the mineral calcium, which is vital for strong teeth and bones as well as cell function, reports the UMHS. Dairy products also contain selenium, phosphorus, potassium, magnesium, zinc and vitamin B12. In addition, milk is typically fortified with vitamin D, which aids calcium absorption. Low-fat dairy products are best for your overall health, according to the AHA.
Whole Grains
Fiber-rich whole grain foods can help control blood cholesterol levels and your weight since they can make you feel full rather quickly, according to the AHA. Good whole grain choices include whole wheat, brown rice, oatmeal, barley and rye.
Lower Sodium and Saturated Fat
Limiting your dietary intake of salt or sodium and saturated fats is critical to a healthy diet. The AHA says your daily salt consumption should be less than 1,500 mg, and the amount of saturated fat should not exceed 7% of your total calories. Saturated fat is contained in fatty meats, whole-milk dairy products, processed baked goods and crackers, notes the National Health Lung and Blood Institute.
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