The American diet is energy rich and nutrient poor, according to a 2005 article published in the "American Journal of Clinical Nutrition." In order to balance your diet you need to eat more healthy foods. A healthy food contains beneficial nutrients without a lot of fat, calories and salt, according to the Journal of Clinical Nutrition article.
Fruits
Fruits have a low-energy density because they contain high amounts of fiber and water and are low in fat, according to MayoClinic.com. A diet rich in fruits decreases your risk of heart disease, some cancers and type 2 diabetes. Eating more fruits also helps with weight management. Fruits contain high amounts of vitamin A, vitamin C, potassium and folate. Healthy fruit choices include mangoes, watermelon, blueberries, cantaloupe, grapefruit, oranges, pomegranate and persimmons.
Vegetables
Vegetables also have a low-energy density, containing very few calories in a large volume. Vegetables are a source of antioxidants, potassium, fiber and folate, according to the U.S. Department of Agriculture. Antioxidants protect cells from free radical damage. People who eat more vegetables also have a decreased risk of developing a chronic disease. Healthy vegetable choices include broccoli, kale, sweet potatoes, butternut squash, spinach and cherry tomatoes.
Whole-Grains
A whole-grain food contains the entire kernel, including the bran, germ and endosperm. These components provide fiber, B vitamins, iron, magnesium and selenium. You need to eat at least three servings of whole-grains a day, according to the U.S. Department of Agriculture. The more whole-grain in your diet, the better your overall health. Healthy whole-grain choices include whole-grain crackers, bulgur, oatmeal, barley, millet, whole wheat and quinoa.
Fish
The American Heart Association says you need to eat two servings of fish a week for heart health. Fish provides the essential omega-3 fatty acid shown to decrease inflammation, lower blood cholesterol and promote brain development in infants and toddlers, according the American Council on Exercise. Healthy fish choices include salmon, mackerel, sardines and albacore tuna.
Legumes
Legumes include nuts, beans and peas. They are high in fiber, protein and healthy fats. Nuts like almonds have been shown to reduce cholesterol levels, according to the American Council on Exercise. Healthy legumes include lentils, garbanzo beans, almonds, walnuts and sesame seeds.
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