We all know it is important to eat well for our health, but making the right choices can be confusing. There are five main staple foods that should be a part of everyone's diet, as recommended by the Harvard School of Public Health. Include these foods in your diet every day, and make healthy choices within each group.
Protein
Protein is the basic building block of the body, found in every cell. Animal proteins, such as beef and poultry, are complete proteins, which means they contain the full range of amino acids, which are the building blocks of protein. Vegetable proteins, such as beans, whole grains, nuts and soy, are incomplete. If you don't eat animal proteins, eat a wide variety of vegetable sources to get all the amino acids you need every day. If you do eat animal protein, choose lean cuts, moderate portion sizes and avoid processed meats such as bacon.
Vegetables and Fruit
Eating vegetables and fruit can help prevent a number of diseases, including heart disease, cancer and stroke. You need between 2.5 and 6.5 cups of vegetables and fruits every day for optimum health. Choose a variety of vegetables and fruits, and try to include some at every meal and with snacks. Eat more brightly colored vegetables and fruits and fewer starchy vegetables such as potatoes and corn.
Healthy Carbohydrates
Healthy carbohydrates are an essential source of fuel for the body, along with fiber, vitamins, minerals and phytonutrients. In addition to vegetables and fruits, your best sources of healthy carbohydrates are whole grains and beans. Avoid processed foods and soda. When choosing bread products, look for 100 percent whole grain on the label.
Calcium
You may think milk is for kids, but calcium is for everyone. Dairy products, such as low-fat milk and cheese, are good sources of calcium, but you can include other calcium-rich foods such as dark, leafy green vegetables in your diet, especially if you are lactose intolerant.
Healthy Fats
The type of fat you eat is just as important, perhaps more so, than the total amount of fat you eat. Your body needs healthy fat for optimum brain and nerve function and to utilize certain vitamins. Healthy fats are unsaturated fats. Include omega-3 fats in your diet every day; good sources include flaxseed and its oil, walnuts and fish. Avoid saturated fat and trans fats.
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