Healthful eating ensures that you get the nutrients your body needs for energy and good health. Although caloric requirements vary from person to person depending on age, gender and activity level, a healthy diet generally depends on balanced nutrition and proper portion sizes. Adopting good eating habits enables you to feel your best and to reach and maintain a healthy weight.
Identification
A healthy diet consists of a variety of foods from different food groups. The U.S. Department of Agriculture recommends that your diet includes selections of whole grains, fruits and vegetables, lean protein and calcium-rich foods such as low-fat or skim milk. If you follow a vegetarian or vegan diet, substitute legumes, nuts and seeds for lean meat and opt for soy products in lieu of dairy.
Features
Healthful eating depends on the right balance of a variety of foods in proper portions. Forget about giving up carbs or protein-loading and focus on balanced nutrition. The American Dietetic Association recommends that you fill a small dinner plate with 50 percent fruits and veggies, 25 percent lean protein and 25 percent whole grains. Start with your fruits and vegetables before moving on to meats and other sides, eat slowly, and listen and respond when your body sends the "full" signal.
Examples
A healthful breakfast might include a bowl of oatmeal with blueberries and walnuts and a glass of low-fat milk. Or opt for a fortified ready-to-eat cereal with soy milk and a glass of calcium-fortified orange juice. For lunch or dinner, choose a dark green vegetable and a contrasting vegetable such as red potatoes or carrots, add a lean protein such as fish or turkey breast and round out your meal with a whole wheat roll or brown rice, for example. Choose nuts, seeds, low-fat dairy and fresh fruits for snack options. Avoid eating only a few selections from each food group by trying new varieties regularly. Opt for papaya over an apple, for example, or try asparagus or Brussels sprouts in lieu of broccoli or a tossed salad.
Benefits
A healthy diet leads to a healthy weight. A body mass index, or BMI, of 25 to 29.9 indicates overweight, and a BMI of 30 or higher signifies obesity. If your weight falls in one of these categories, your are at an increased risk for coronary heart disease, type 2 diabetes, cancer, hypertension and stroke, according to the Centers for Disease Control and Prevention, or CDC. A combination of eating healthful, balanced meals and at least 30 minutes of physical activity a day can help you reach a healthy BMI range of 18.5 to 24.9, give you more energy and reduce health risks associated with unhealthy weight.
Considerations
A healthy diet has room for your less-than-healthful favorites in moderation, according to the CDC. Most of the time, choose fruits, vegetables and whole grains, and opt for foods low in saturated fats, sodium and sugar. However, turning your back completely on your comfort foods can sabotage your adoption of healthy eating habits. Enjoy your favorites once a week in smaller amounts, advises the CDC.
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