According to the American Heart Association, a healthy diet includes more nutrient-rich foods from all of the food groups and less nutrient-poor foods. Eating smart involves broadening your healthy food options and planning ahead to create and maintain a healthy, satisfying diet.
Carbohydrates
A healthy diet includes healthy carbs such as wheat bread, brown rice and barley, fruits, vegetables and beans. According to the Helpguide website, you should look for "100% whole wheat" or "whole grain" on the label to ensure you are eating a whole grain. Eat unhealthy carbs such as white rice or bread or pastas or in moderation. Unhealthy carbs digest quickly and causes blood levels to spike.
Protein
A healthy diet includes quality protein sources such as lean meats, poultry, fish, eggs and tofu, according to Helpguide. Quality--or complete--proteins provide all essential amino acids and digest more slowly than carbohydrates, making you feel fuller longer. Incomplete proteins such as legumes, seeds, beans and nuts are low in one or more essential amino acids. Rice and dry beans are an example of complementary proteins, in which two or more incomplete protein sources together provide all the essential amino acids.
Fruits and Vegetables
Fruits and vegetables are the foundation for a healthy diet. They are low-calorie, nutrient dense and antioxidants. Fruits and vegetables should be part of every meal and a first choice for a snack. Opt for bright, deep-colored fruits and vegetables such as greens, broccoli, sweet potatoes, carrots, apples, oranges, mangoes and berries. Choose fresh or frozen instead of canned. Avoid or reduce consumption of fruit juices, which tend to contain too much sugar.
Dairy
Dairy products are a primary source of vitamin D and calcium. Other sources are leafy vegetables such as collard or mustard greens, and dried legumes and beans. According to Helpguide, a healthy adult needs 1,000 mg of calcium per day, and 1,200 mg for persons over age 50.
Fiber
Fiber supports a healthy diet by filling you up faster. A healthy diet should contain 20 to 30 grams per day. Good sources of fiber are beans, oatmeal and oat products and fruit.
Fats
Healthy fat is required for proper heart, brain and cell function, as well as the skin, hair and nail health. Omega-3 fats reduces your risk for heart disease. A healthy diet includes polyunsaturated fat sources such as mackerel, sardines and salmon, and monounsaturated fats such as plant oils such as peanut, canola or olive oil, seeds and nuts. Saturated fats and trans fats such as vegetable shortening, margarine, red meat and whole milk should be eaten in moderation.
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