The U.S. Dietary Guidelines says a healthy diet consists of fruits, vegetables, whole grains, lean protein and low-fat and fat-free dairy products. This low-fat, high-fiber diet is designed to help Americans maintain a healthy weight and prevent the onset of chronic disease.
Fruits and Vegetables
As part of a heart-healthy diet, the American Heart Association recommends you eat 4 1/2 cups of fruits and vegetables everyday. Most fruits and vegetables are fat free and high in fiber. High-fiber fruits include raspberries, pears with skin, apples with skin, bananas, oranges, figs and raisins. High-fiber vegetables include artichokes, peas, broccoli, turnip greens, corn, potatoes with skin, tomatoes, raw carrots and Brussels sprouts. The Mayo Clinic says women need 21 to 25 g of fiber a day and men need 30 to 38 g of fiber a day.
Whole Grains
Diets high in fiber help normalize bowel movements, lower blood cholesterol, aid in blood sugar control and help control hunger, according to the Mayo Clinic. Whole grains are also naturally low in fat and high in fiber. Grains like oats and barley contain high amounts of soluble fiber. Soluble fiber prevents the absorption of cholesterol helping to lower blood cholesterol levels. Other grains high in fiber include whole-wheat spaghetti, bran flakes, popcorn, brown rice and whole-wheat bread.
Legumes
Legumes are an excellent source of protein and fiber, while also being naturally low in fat, according to Children's Hospital Boston. The U.S. Department of Agriculture recommends you substitute high-protein legumes for high-fat animal proteins once a week as a vegetarian meal alternative. High-fiber, low-fat legumes include lentils, black beans, red beans, black-eyed peas, kidney beans and garbanzo beans.
Meats
Meats do not contain fiber, but can be a source of fat in the diet, specifically saturated fat. The American Heart Association recommends limiting saturated fat intake to less than 7 percent of total calories for heart health. Low-fat meat alternatives include skinless poultry, extra-lean ground meat, pork tenderloin, beef round, egg whites, fish and 95 percent lean luncheon meats, according to the National Heart Blood and Lung Institute.
Dairy Foods
Low-fat and fat -free dairy foods include fat-free milk, 1-percent fat cottage cheese, nonfat yogurt and low-fat cheese.
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