According to the Weight-control Information Network, more than two-thirds of U.S. adults are overweight or obese. A healthy diet and regular exercise can help to prevent and reduce obesity and related health problems. Following a healthy nutrition guide based on the USDA Food Guide Pyramid can help adults develop healthier eating habits and reap the rewards of feeling better and living stronger, healthier lives.
USDA Food Guide Pyramid
The USDA Food Guide Pyramid includes basic recommendations for eating a nutritious, well-balanced diet. The Pyramid also offers personalized options that tailor diet requirements and serving suggestions to your individual sex, age, height and activity level. According to the Pyramid, adults should consume a variety of foods from each of the food groups, including grains, vegetables, fruits, milk and meat and beans. Strive to include fresh varieties of foods over processed foods as fresh food tends to have more nutrients.
Foods to Avoid
A healthy diet includes a wide variety of foods and nutrients, and should have few "empty calories," or foods with lots of calories but little to no nutrients. Processed foods, such as chips, soda, cakes, candy, desserts and many fast foods, including processed meats and cheeses, are full of calories and have few nutrients, so healthy eaters should drastically reduce or cut out these foods from their diets. According to the American Heart Association, a healthy diet should limit sugar-sweetened beverages to 36 ounces a week.
Fat Facts
So-called "bad" fats, or saturated fat and trans fats, should be a very limited or nonexistent part of a healthy diet. According to the American Heart Association, saturated fat should make up less than 7 percent of your total caloric intake. Saturated fats most often occur in animal sources such as whole milk products and red meats, while trans fats usually occur in processed foods such as desserts and fast food. So-called "good" fats, or monounsaturated and polyunsaturated fats, occur in vegetable oils, avocados, fish, nuts and flax seed, and these fats help the body perform vital functions, making them a necessary component of a healthy diet.
Grains
Foods in the grain group are rich in carbohydrates, which give the body energy. Grains are divided into whole grains and refined grains. Whole grains-such as whole wheat bread, oatmeal, brown rice and cracked wheat-include the entire grain kernel. The Food Guide Pyramid recommends eating whole grains for at least half of your grains, as whole grains have more nutrients than refined grains. Refined grains have been milled to have a finer texture and longer shelf life, but milling removes iron, fiber and many B vitamins. Refined grains include white bread, white rice, flour tortillas and grits.
Fruits and Vegetables
The American Heart Association recommends adults eat at least four and a half cups of fruits and vegetables a day to stay healthy. Harvard School of Public Health recommends choosing a wide variety of colors and types of produce to make sure your body gets a range of nutrients. Dark green and orange vegetables are especially rich in vitamins and minerals, so strive to include them in your daily eating habits. For the fruit group, opt for fresh or frozen fruits instead of juices, as juice often has less nutrients and more sugar and additives. If you do drink juice, make sure it is 100 percent fruit juice rather than from concentrate and does not contain artificial flavors.
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