The foods you eat have a big impact on your overall health and how good you feel. If you consume a healthful and balanced diet, you can reduce your risk of chronic diseases and increase your chances of living longer. To ensure that your diet is balanced, you should consume a variety of healthful, nutritious fruits, vegetables, whole grains, low-fat dairy products, and lean protein sources. It's also important to limit your intake of foods that aren't good for you.
Fruits
Health experts agree that a healthful diet is rich in plant foods, such as fruits. Most adults should eat about two cups of fruit each day, says the U.S. Department of Health and Human Services, HHS. When selecting the foods you eat, aim for variety. And, it doesn't matter if the fruits you are eating are fresh, frozen, canned, or dried. Just remember to limit your intake of fruit juices, and focus on whole fruits instead.
Vegetables
Like fruits, vegetables are a good source of fiber and other nutrients your body needs. Aim to eat a variety of different vegetables, and try to consume as many different colors of vegetables as you can, advises the Harvard School of Public Health. Dark green vegetables are particularly good for you, and include dark leafy greens, broccoli, and kale. Explore other colors when shopping for vegetables, such as yellow peppers, orange carrots and red radishes.
Dairy Products
Adults should aim to consume the equivalent of three cups of milk--low-fat or fat-free--each day say the experts at HHS. Low-fat yogurt, low-fat cheese, lactose-free milk products, and calcium-fortified foods and beverages are all good substitutes for milk. When eating cheese, HHS says you should count 1.5 ounces as the equivalent of 1 cup of milk.
Whole grains
Grains are a staple of a balanced diet, and most of the grain you eat should be whole. Choose whole-grain versions of cereals, breads, pasta, rice, and crackers. HHS says an easy way to tell if a grain product you are purchasing is a whole grain is to check the ingredient list and make sure that the wheat, rice, oats, or corn used to make the product is referred to as "whole."
Lean proteins
Lean sources of protein are another part of a balanced diet. These include lean meats, poultry and fish. These lean meats should be baked, broiled or grilled, which are the healthiest cooking methods for meats. And you should include non-meat protein sources, such as beans, eggs, and nuts, in your diet, too.
Foods to Limit
When you eat a balanced diet, you can eat just about any food you want in moderation. But some foods are better for you than others. Limit your intake of foods that are not good for you in excess, including saturated and trans fats, salt, and added sugars. Also, try to cut down on the amount of red meat and refined grains you consume, advises the Harvard School of Public Health.
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