Following a healthy diet isn't hard, but it takes some forethought. To get the nutrients you need, eat a variety of foods from fruits and veggies to grains and dairy products, says the Center for Young Women's Health. Before you go shopping, plan menus for three meals a day so you have healthy ingredients on hand when you're ready to partake.
Protein
Protein is a major component of a healthy diet, according to MayoClinic.com. You should get up to about a third of your calories from protein each day. It can come from plant or animal sources such as legumes, nuts, dairy products, meat, poultry and seafood. MayoClinic.com suggests plant sources such as beans and soy products for the bulk of your protein, and it recommends eating fish twice a week if possible.
Fiber
MayoClinic.com says two types of fiber should play a substantial role in your diet. Insoluble fiber, found in vegetables and whole grains, helps maintain your digestive system. Soluble fiber comes from dried beans, oats and certain fruits including oranges and apples. This kind of fiber can be beneficial in several ways, such as its ability to keep your blood sugar and cholesterol in check. MayoClinic.com says women should get at least 21 grams of fiber and men at least 30.
Vitamins
You also need an array of vitamins for healthy eating, according to the Harvard School of Public Health. Get vitamin A from breakfast cereals and dairy products and juices and folate, an important B vitamin, from fruits, vegetables, beans and whole grains. Vitamin C is abundant in citrus fruits, berries, tomatoes and bell peppers, vitamin E in sunflower and safflower oils, peanut butter and leafy greens, and vitamin K in vegetables such as broccoli and Brussels sprouts. Vitamin D isn't common in food, but you can find it in fatty fish such as tuna and in products fortified with vitamin D, such as dairy items and cereals.
Minerals
Don't forget about minerals in your diet, says the website Family Education. Abundant in fruits, vegetables, meat, fish and poultry, potassium helps regulate your body's flow of fluids, and it contributes to heart and kidney health. Magnesium helps maintain strong bones and supports your nerves and muscles. Look for it in legumes, nuts, whole grains and avocados.
Phosphorus helps generate energy, keeps your bones and teeth strong, and repairs tissue. You get a healthy dose of it from milk, meat, eggs, fish and poultry. Calcium is another mineral needed for healthy bones and teeth. It's plentiful in dairy products and some green leafy vegetables.
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