A healthy diet is a balanced diet, meaning it incorporates foods from all the various food groups. This is essential for providing the body with all the vitamins, minerals, fiber, other nutrients and energy it requires. Including all the basic components of a healthy diet helps ensure the body can complete its basic biological processes optimally, and lowers the risk of major diseases.
Whole Grains
Whole grain foods, such as breads, cereals and pasta, are the foundation of a healthy diet. They are an important source of complex carbohydrates, dietary fiber, starch, B vitamins, iron and other minerals. Whole grains should be eaten in place of refined grains, as they are more satisfying, more nutrient-rich and help maintain steady blood sugar levels and insulin sensitivity, explains the Harvard School of Public Health. Six to 11 servings of whole grains are recommended daily. Whole grains include oats, whole wheat, whole cornmeal, whole rye, bulgur, brown rice, quinoa, barley, buckwheat and millet.
Fruit and Vegetables
Fruit and vegetables are an essential component of any healthy diet. Eat at least five servings of vegetables and at least two to four servings of fruit daily, recommends the University of Iowa. These can include 100 percent fruit or vegetable juices. The best method for selecting fruits and vegetables for a balanced diet is to eat a variety of colors every day. Fruits and vegetables provide fiber, an array of vitamins, antioxidants and other nutrients. They also help guard against most major health problems.
Dairy
Dairy products, such as milk, yogurt and cheeses, particularly reduced-fat or fat-free varieties, are a basic component of a healthy diet, notes MedlinePlus. They are rich in protein, calcium and vitamins A and D. Two to three servings a day promotes bone health as well as nerve and muscle functions.
Meat, Beans, Nuts and Seeds
Meats, including poultry, seafood and eggs, are grouped with legumes, nuts and seeds by the U.S. Department of Agriculture as a food group. This group should provide most of your daily recommended 8g of protein per 20 lbs. of body weight, according to the University of Iowa. A wide variety of foods from this sizable, diverse group is optimal for the healthiest diets. Limit red meat, as it is higher in saturated fat than other foods in the group, notes the Harvard School of Public Health.
Oils
Certain oils are an important source of healthy, unsaturated fats. Most oils from vegetables, nuts and seeds are good options that contain no cholesterol. These should be used in place of solid saturated fats, such as butter, lard and shortening, or foods containing trans fat, notes the U.S. Department of Agriculture. Healthy oils include olive, canola, soybean, safflower, sunflower, corn, sunflower, peanut and cottonseed oils.
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