You are probably familiar with the term, "eat a healthy diet." The benefits of eating a healthy diet are extolled on the news, throughout Internet websites and in countless books and magazines. If you want to eat healthier, you may wonder what foods to eat. Do some research to discover what the government and medical community recommend in terms of following nutritional guidelines and eating a healthy diet.
Fruits and Vegetables
Fruits and vegetables make up a large portion of the food pyramid found at MyPyramid.gov. All fruits are good for you, as they contain vitamins, minerals and some, like apples and oranges, provide fiber. Adults should eat between 1 1/2 to 2 cups of fruit a day. Eat canned fruit in natural juices during the off season, and choose fresh fruits in season.
You should eat between 2 1/2 cups to 3 cups of vegetables a day. Chop up vegetables and add them to spaghetti sauce, juice raw vegetables for a quick snack and serve vegetables with lunch and dinner. Choose no-salt-added canned vegetables.
Whole Grains and Nuts
White flours and breads are milled, which "removes the bran and germ," states the United States Department of Agriculture. The bran and germ contain much of the fiber and nutrients necessary for healthy eating. Choose whole grains such as oatmeal, brown rice and breads made with whole-wheat flour over refined grains. Eat approximately three ounces of whole grains a day. Include small amounts of healthy nuts like almonds and pecans into your healthy eating plan.
Meats and Beans
Meat, chicken, turkey, eggs, nuts, fish, beans, lentils and peas are part of the meat and bean group detailed on MyPyramid.gov, says Utah State University. Enjoy the benefits of protein, iron, B vitamins and zinc supplied by the foods in this group. Eat five to six ounces of meat and beans each day. Choose low-fat versions of beef and remove the skin from poultry. Soak dry beans overnight to avoid the sodium in canned beans.
Calcium-Rich Foods
Consume approximately three cups of milk or calcium-rich foods each day, depending on your age and gender. Cheese, yogurt, sour cream, cream cheese, heavy cream and milk all contain calcium. Choose lower fat alternatives when possible, to keep your fat intake low. If you do not drink milk, the U.S. Department of Agriculture recommends drinking calcium-enriched juices and soy milk, and eating tofu and dark green vegetables.
Fats, Salt and Sugars
Eat small amounts of foods with saturated and trans fats, salt and sugars. Avoid processed foods and make food from scratch. Sodium and sugars hide many bottled dressings and condiments. Do not put the salt shaker on the table and use herbs and spices instead of salt to season foods. Avoid white sugar when possible. Read the label on foods to avoid foods with hydrogenated oils.
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