A combination of sensible eating habits and self-discipline provides the foundation of a nutritionally sound diet. Following the basics of a healthy diet can prevent common physical ailments such as fatigue, memory loss and digestive disorders. Proper diet components fortify the immune system and assist with weight management. The following simple diet components will provide the necessary tools to improve your overall health.
Balance
According to Medline Plus, a balanced diet means consuming the proper types and quantities of foods per day to supply the body with optimum nutrition and energy levels. To achieve a balanced diet, the U.S. Department of Agriculture recommends eating foods from each of the five pyramid groups at every meal. The food pyramid consists of grains, vegetables, fruits, milk and meat/beans.
Fresh Foods
Eliminate as many manufactured foods from your diet as possible. Avoid processed foods by purchasing as many fresh foods as possible. Serve fruit and vegetables with each meal. Purchase fat-free or low-fat dairy products. Include good fats in the form of fish, nuts and olive oil in your diet. Lean meats, poultry, beans provide healthy sources of protein. Round out your meals with at least three servings of whole grain products per day.
Sensible Portions
The American Cancer Society recommends controlling portion sizes by visualizing food as common objects when meal planning or dining out. Think of a steak portion as the size of deck of playing cards or a bar of soap. Visualize a checkbook when selecting a piece of fish. Limit the size of a potato to the size of a computer mouse. Choose bagels no larger than a hockey puck.
Regular Meals
Do not skip breakfast and eat at least three regularly scheduled meals per day. Medical News Today reports that people who skip meals or eat at varying times run the risk of developing a resistance to insulin. A study from Karolinski Institutet in Sweden found irregular meal times sometimes lead to metabolic syndrome, a condition that increases the risk of cardiovascular disease and diabetes.
Exercise
Exercise serves as an important component to any diet. Balancing your calorie intake with exercise will prevent unwanted weight gain. To lose weight slowly, decrease your caloric intake while gradually increasing your physical activity. Offset sedentary behavior with exercise. Physical exercise relieves stress and lowers your risk of diabetes, obesity and cardiovascular disease.
Cautions
Medline Plus reports that saturated fats should make up less than 7 percent of your daily calories. Eliminate transfats from your diet. Many food manufacturers have removed transfats from their products; however, it pays to read the ingredient label before purchasing. Limit daily cholesterol to 300 mg. Reduce sodium intake to 2,300 mg per day and add salt sparingly when cooking. Choose foods with naturally occurring sugars to avoid added sugars in your diet.
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