Following a nutritional diet is critical for maintaining proper health, preventing and/or fighting illness, and improving energy and a sense of well-being. In fact, according to HealthierUS, healthier eating could reduce cancer deaths in the United States by as much as 35 percent.
Variety
Variety is an intricate component in a healthy diet because eating healthy should be enjoyable and fun. Variety in a diet should come in all natural shapes, colors and sizes and is particularly interesting when picking out whole fruits and vegetables. The more colorful your produce basket, the healthier it can be. There are five vegetable subgroups to choose from: dark greens, oranges, legumes, starchy vegetables and other vegetables. Colorful and healthy fruits and vegetables include green spinach, orange sweet potatoes, black beans, yellow corn, purple plums, red watermelon and white onions.
Balance
According to MedlinePlus, "a balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development." A balanced diet means that you are getting adequate nutrition from all food groups--grains, poultry, meat and beans, dairy, fruits, vegetables and fats--to meet your nutritional needs. Basic healthy eating guidelines include going lean with protein, choosing low-fat and low-sodium options, and keeping at least half your grains whole.
Moderation
Portion sizes are a key component to a nutritional diet. Although you should never restrict any one food or ingredient from your diet, it is important to make sure to eat everything in moderation. A portion size of a pasta dish in a restaurant could actually be equal to three or even four serving sizes. This means that the calories, fat, cholesterol and carbohydrates are all tripled or quadrupled when you consume the whole plate. Helpful tips for keeping portion sizes in track are using a fist to measure one cup for cereal or a baked potato, half a baseball for measuring pasta or rice, a whole baseball for a medium-sized piece of fruit, four dice for 1.5 oz. of cheese, and a pingpong ball for 2 tbsp. of peanut butter.
Nutrient Density
Nutrient density is fundamental when planning a nutritious diet. According to MyPyramid, in order to feel better today and stay healthier tomorrow, you should get the most nutrition out of your calories by choosing nutrient-dense foods (foods with more nutrients and fewer calories) from each food group every day. Nutrient density is explained as the greatest bang for your buck when it comes to picking out nutritious foods. For example, you can choose to eat 1/2 cup of regular vanilla ice cream for 250 calories or get the same amount of calories with 1/2 cup of fat-free frozen yogurt (80 calories), 1/3 cup of low-fat granola with raisins (115 calories, 1 g fiber) and 1 small apple (55 calories, 2.5 g fiber). The latter choice provides the same amount of calories yet looks bigger and has an additional 3.5 g of fiber to help make you fuller and more satisfied.
More Recommendations on the Food Groups
Whole grains are rich in healthy fiber. High-fiber diets provide bulk, are more satiating and have been linked to healthier body weights. Additionally, according to registered dietitian Joanne L. Slavin, reporting in a position paper for the American Dietetic Association, populations that consume more dietary fiber have fewer chronic diseases including heart disease, the No. 1 killer in the U.S.
Fruits and vegetables are low in calories, high in fiber, high in water, high in cancer-fighting and immune boosting phytochemicals and antioxidants, all natural, flavorful and delicious. You should aim to get five a day.
Meals and snacks should include lean protein sources such as lean beef, pork, chicken, turkey, fish, beans, nut butters and reduced-fat cheese to boost satiety and energy.
Choose more healthful fats from nuts, seeds, olive oil, canola oil and avocados. Limit unhealthy fats from fried foods and sweets.
Opt for low-calorie beverage choices such as water, low-fat or fat-free milk, unsweetened teas and coffee rather than sugary soda and artificial juices.
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