Part of keeping your body healthy and remaining at a healthy weight is ensuring that you are eating a nutritious, balanced diet. The things you eat are essential in providing the vitamins, minerals and macronutrients you need for your body to function, but the wrong foods, which are high in sugar, saturated fat and cholesterol, can also put you at a higher risks for diseases. However, by sticking to the right foods, you can lower your risks for these diseases.
Whole Grains
Foods made from whole grains, such as oats, whole-wheat flour and whole corn meal, are both healthy and nutritional for your body. Whole grains are full of both soluble and insoluble fiber, which can help regulate your bowels, maintain blood sugar, reduce cholesterol levels and help you maintain a healthy weight, states the United States Department of Agriculture.
Low-fat Dairy
Low-fat dairy is also a healthy food group to include in a diet for those on a non-vegan or lactose-free diet. Low-fat dairy products such as yogurts and skim milk provide an excellent source of calcium for strong teeth and bones, as well as other essential vitamins and minerals, such as potassium and vitamin D.
Fruits and Vegetables
Fruits and vegetables should make up the majority of a healthy diet. Not only do fruits and vegetables contain soluble and insoluble fiber, but they also contain many of the vitamins and minerals that your body needs for everything from blood clotting, from the vitamin K in spinach and cauliflower, to collagen production, from the vitamin C in oranges. Eating a wide variety of fruits and vegetables of all colors can help ensure that you get all the vitamins and minerals your body needs, states food and nutrition specialist Julie Garden-Robinson, Ph.D., L.R.D..
Lean Proteins
Lean proteins are also an important part of a healthy diet and should be used to replace more fatty proteins such as fatty cuts of meat and full-fat dairy products. Lean proteins include foods such as seafood, chicken and less-fatty cuts of meats, including sirloin, tenderloin and 95 percent lean ground meat.
Plant-based Proteins
Plant-based proteins can be a healthy alternative to meat for those on a vegetarian or vegan diet. These proteins include quinoa, soy, nuts, lentils and beans. Plant-based proteins have less saturated fat and cholesterol, and they still provide the protein needed for a healthy diet.
Healthy Fats
Healthy fats also play an important role in a healthy diet. These fats include monounsaturated and polyunsaturated fats, which can be found in foods such as olive oil, nuts, fish, canola oil and avocados. Healthy fats help reduce LDL "bad" cholesterol in the body, and increase HDL "good" cholesterol in the body, which can help reduce your chances of heart-related diseases.
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