A well-planned diet includes foods that make up balanced, nutritious meals. Except for vegetarians, daily sources of lean protein, fruits, vegetables and whole grains are needed to maintain a healthy diet. Vegan diets do not include lean meats, fish or dairy, but substitute various combinations of vegetables, fruits and whole grains. Depending on the type of diet you are using, food options and quantities may vary.
Whole Grains
Whole grains, fruits and vegetables are the base of healthy nutrition. The largest part of your daily food intake should come from these foods, according to the Harvard School of Public Health.
Whole grains provide fiber, which the Mayo Clinic recommends as part of a high fiber diet that can help reduce risk of heart disease and diabetes. Diet items that can be purchased at your local grocery store include whole grain bread, brown rice, wheat germ that can be added to cereal, oatmeal and barley. Whole grains are not digested as fast as processed grains; this keeps blood sugar and insulin levels from rising then falling, causing hunger and energy spikes.
Fruits and Vegetables
Fruits and vegetables are also high in fiber and rich in vitamins, nutrients and antioxidants. They decrease your chances of having a heart attack or stroke, lower blood pressure and protect against some types of cancer, according to the Harvard School of Public Health. Fruits and vegetables make you feel full longer because of their high fiber content and make great diet snacks. Choose seasonal local fruits and vegetables if available. Canned or frozen fruits and vegetables may be a better nutritional option if the produce has to come from a great distance. The nutritional value of produce is less when it is not allowed to fully ripen and develop the full spectrum of vitamins and minerals, notes the June 29, 2010 New England Health Advisory.
Berries, such as raspberries, have 8 g of fiber per cup. Fruits that make good between meal snacks include apples, pears, bananas and raisins.
Vegetables are high in fiber and low in calories. Vegetables to pack as a snack include carrots, celery, sugar snap peas and jicama. Other vegetables that make good lunch or dinner sides include spinach, broccoli, sweet corn, peas, Brussels sprouts and Swiss chard.
Protein
Lean meat is a good source of protein. Choose poultry, fish and eggs as the main source of protein and much smaller amounts of lean red meat. Fish is a good source of omega-3 fats and is a heart healthy choice. Eggs are a better breakfast than muffins or doughnuts and a low-calorie source of protein. Harvard Medical School recommends that people with diabetes or heart disease limit their egg intake to three or less eggs per week.
Typical meat options include skinless chicken breast, salmon fillets, sea bass, lean ground beef or lean ground turkey, tuna packed in water and lean tenderloin or top loin steak.
Dairy
Dairy is good for your bones and high in calcium and vitamin D, but is high in saturated fat. Three glasses of whole milk contains the same amount of saturated fat as 13 strips of bacon, so choose low-fat or non-fat dairy products. The Harvard Food Pyramid recommends one to two servings of dairy per day.
Choose low-fat or fat-free yogurt, skim milk, ricotta, cottage and mozzarella cheeses, recommends the United States Department of Agriculture. Instead of using sour cream, try plain yogurt as a low-fat substitute.
References
- Harvard School of Public Health: The Nutrition Source Healthy Eating Pyramid
- Harvard School of Public Health:The Nutrition Source Food Pyramids: What Should You Really Eat?
- MayoClinic.com: Nutrition and Healthy Eating - High-Fiber Foods
- MayoClinic.com: Nutrition and Healthy Eating Food Pyramids: Explore These Healthy Diet Options
- USDA: Inside the Pyramid
Member Comments