Rules for a Healthy Diet

The National Eating Disorders Association summarized the state of American dieting in a 2005 report. Including in its findings were some surprising facts: more than one third of "normal dieters" move into a state of pathological dieting and eating disorders; nearly half the population of American women are "on a diet" on any given day; and Americans spend more than $40 billion each year on dieting and items related to dieting. Following a healthy daily diet establishes a normal weight and eliminates dieting problems.

Follow the Food Pyramid

The U.S. Department of Agriculture's Dietary Guidelines for Americans, organized in a graphic representation called MyPyramid, provide rules for a healthy diet. These include suggestions for daily exercise; watching calories to match the amount eaten each day with the calories burned in exercise; and eating nutrition-packed calories from a list of healthy foods. MyPyramid emphasizes eating foods that are low in fat, have few trans fats and saturated fats and contain little salt. Low-fat or fat-free dairy products are also part of these healthy diet recommendations.

Note Daily Calories

You don't need to record caloric intake each day, but an informal note of the general amount of calories taken in daily versus the amount of calories burned in physical activity assists in maintaining a healthy diet. The U.S. Department of Agriculture warns that "discretionary calories," defined as those not specifically assigned to food groups listed on the MyPyramid chart, quickly add up. The Department cautions that "it is very easy to exceed your discretionary calorie allowance, even when making careful food choices." Fats found in dairy, meat, fried foods, sodas and sweets quickly add up.

Include Daily Fiber

MyPyramid emphasizes including whole grains as part of a healthy diet. Grains aren't the only foods containing fiber. White potatoes, tomatoes and deep-yellow and dark green vegetables also have significant amounts of fiber. Ready-to-eat cereals, rice, legumes and nuts offer additional options for food with fiber. Fruits, such as apples, citrus and fresh bananas, include significant levels of fiber, according to the U.S. Department of Agriculture. The Department notes that "nutrition and health experts agree that dietary fiber is important to maintenance of health" and that fiber in the diet contributes to a decreased risk of diabetes, obesity, cancer and cardiovascular disease.

Drink Fluids

The Mayo Clinic states that water is the key to delivering nutrients to the cells, flushing poison from the body's organs and supplying moisture for the ears, nose and throat. The normal consumption of food provides some water, but a healthy diet includes supplemental amounts to meet the body's daily need for 8 or 9 cups. Physical activity and exercise increase the amount of water necessary to replace moisture lost through perspiration. The Mayo Clinic recommends an additional 1.5 to 2.5 cups after short, light exercise and more after heavier exercise. Sports drinks may replace sodium lost in activity.