Eating a healthy diet is no longer just about the four basic food groups. Today's dietary guidelines, determined by the U.S. Department of Health and Human Services and the US Department of Agriculture, suggest that eating a variety of nutritious foods, limiting your consumption of fats, sugar and salt and balancing your meals are the keys. Though there is no single diet that's best for all Americans, eating right will reduce your risk of many diseases and conditions, including heart disease, obesity, diabetes and cancer.
Balance Your Diet
To get the most benefit from meals, eat a balanced diet of nutrient-dense foods that incorporates items from the five main food groups: grains, vegetables, fruits, dairy and meat and beans. Consume fats and oils, which make up the sixth food group, sparingly. Each meal should feature as many different food groups as possible.
Eat the Recommended Servings
The USDA's DASH Diet--Dietary Approaches to Stop Hypertension--recommends a minimum number of servings per food group per day. If you consume 2,000 calories a day--the minimum suggested intake for moderately active adults--your diet should contain seven to eight servings of grains, four to five servings of vegetables and fruits, two to three servings of milk or dairy products, two or fewer servings of meat and beans and two to three servings of healthy oils each day. Limit your intake of sweets, nuts and high-fat foods to five or fewer servings a week.
Focus on Healthy Foods
The USDA has singled out some food groups to promote for their high nutrient content. Whole grains, fruits, vegetables and low-fat or fat-free dairy products offer key building blocks for health: fiber, iron, complex carbohydrates, vitamins, minerals, protein and calcium. Try eating selections from the five veggie subgroups: dark green, orange and starchy vegetables, legumes and other veggies.
Make Your Calories Count
Many Americans consume their limit of daily calories without getting enough crucial nutrients. Make your calories count by eating nutrient-dense foods rather than items without high nutrient value. Not coincidentally, these low-value foods are often high in sugar, salt, saturated fats or artificial ingredients.
Avoid the Bad Stuff
Besides having little nutritional value, saturated fats, sugar and salt can contribute to high blood pressure, heart disease, obesity and diabetes if you consume more than the recommended amount. Avoid saturated fats, especially trans fats. Limit your consumption of processed food and focus on home-cooked meals with fresh ingredients.
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