"Health is wholeness and balance," according to Andrew Weil, M.D., in his book "8 Weeks to Optimum Health." To be healthy, you should eat a variety of foods. Among them are whole grains, fruits and vegetables, meat, fish and poultry, low-fat dairy products and healthy fats.
Whole Grains
Whole grains are a great source of fiber. You should eat 25 to 35 g fiber per day to be healthy. Good sources of fiber are whole grains such as quinoa, plain rolled oats and brown rice. Fresh fruits and vegetables are also good sources of fiber. The U.S. Department of Agriculture recommends 6 to 11 servings per day.
Fruits and Vegetables
To be healthy, you should eat a rainbow of colorful foods every day. The U.S. Department of Agriculture recommends 3 to 5 servings of vegetables per day and 2 to 4 servings of fruits. Fresh produce is best but frozen is also good. Choose packages without any additives or preservatives. Examples include broccoli, eggplant, berries, apples, spinach and tomatoes.
Low-Fat Dairy Products
Low-fat milk, cheese, yogurt and other dairy products are the best option when eating for health. To be healthy, the U.S. Department of Agriculture recommends 2 to 3 servings of dairy per day. Low-fat cheese, skim milk and Greek yogurt are healthy food choices.
Healthy Fats
Trans fats should be eliminated from the diet and saturated fats should be used in limited quantities. Examples of saturated fats are fatty meats, butter and cheese, or that which is solid at room temperature. Trans fats are also called partially hydrogenated oils. They are found in doughnuts, margarine, baked goods and french fries.
Polyunsaturated and monounsaturated fats can be eaten daily. They help raise good cholesterol and lower bad cholesterol. According to "Personal Nutrition" written by Maria Boyle and Sara Long, polyunsaturated fats include almonds, corn oil, sesame oil, walnuts and pecans. Monounsaturated fats include avocados, cashews, canola oil, olives and peanut butter. Omega-3 fatty acids include flaxseed, coldwater fish (such as salmon), soy foods and walnuts.
Alcohol
Alcohol can be part of a healthy eating plan if used in moderation. According to "Personal Nutrition," alcohol can be safe for those without dependency or abuse problems. One-to-two drinks per day is the normal limit. One drink for women and two for men is the norm. The book points out that many studies have shown a positive correlation between moderate alcohol consumption and a lower incidence of heart disease.
Meat, Fish and Poultry
Chicken breast, egg whites, pork, salmon, beef tenderloin and bison are healthy choices of lean protein. Wild salmon is better than farm-raised. A normal serving of protein in 3 oz.
References
- 8 Weeks to Optimum Health; Andrew Weil, M.D; 1997.
- Personal Nutrition; Marie A. Boyle and Sara Long; 2007.
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