Diet has become synonymous with hunger and deprivation. The truth is everyone has a diet--the foods and liquids you consume on a daily basis that fuel your body. Some people have healthier diets than others but there can be many variations. A balanced diet may limit the amount of certain nutrients but does not eliminate them completely. All nutrients from a variety of sources are necessary for good health and proper body function.
Grains
Whole grains are your primary carbohydrate source. Choose foods that are made of whole grains such as whole wheat flour, bulgur, oatmeal and brown rice. Foods made from white flour are not necessarily bad but may not provide as much nutrition as unrefined products. Some refined products, such as white bread, are now fortified, which means that some vitamins have been added back into the food. Eat a variety of grains to avoid boredom and provide adequate nutrients.
Fruits and Vegetables
A diet that is rich in fruits and vegetables may help lower your risk for chronic diseases, such as stroke, type 2 diabetes and cardiovascular disease. Such a diet provides antioxidants as well as vitamins and minerals that are necessary for proper body function. Some are rich in fiber and are a lower calorie alternative than many snacks or side-dishes. Fruits and vegetables that are as close as possible to their natural state have more nutritional value than their processed counterparts.
Milk
The milk group is comprised of any food that is made from milk that retains its calcium. Common choices are milk, yogurt and cheese. Cream cheese, cream and butter have little to no calcium, so they are not considered part of the group. Choose low-fat or fat-free options when possible. Diets that include foods from the milk group tend to have higher nutritional quality. The calcium provided helps maintain and build bone mass as you grow and throughout your life.
Meat and Beans
This group includes all foods made from meat, poultry, fish, dry beans, eggs, nuts and seeds. Nancy Clark, M.S., R.D., recommends choosing sources that are lean or low-fat. Fish, nuts and seeds do contain healthy oils as well, so these are also good choices. The protein found in these foods are necessary for bone, muscle, cartilage, skin and blood. They are also often precursors for enzymes and hormones needed for daily function.
Oils
Oils are a source of fat and healthy in moderation. Choose sources that are liquid at room temperature as they tend to be healthier than their saturated counterparts. A diet that is high in saturated or "hard" fats can raise LDL cholesterol and increase your risk of coronary heart disease, according to the United States Department of Agriculture. However, oils that are unsaturated or liquid contain vitamin E and other essential fatty acids that are needed by your body. Fat that is stored in the body is a source of energy as well as a cushion for internal organs. Moderation is key as fat does contain a lot of calories.
References
- "Nancy Clark's Sports Nutrition Guidebook"; Nancy Clark, MS, RD; 2008
- United States Department of Agriculture: Inside the Pyramid
- "Essentials of Strength and Conditioning"; National Strength and Conditioning Association; 2008
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