A basic diet should include plenty of vegetables, fruits, whole grains, legumes and other fiber-rich foods with a small portion of lean meats and dairy products. Avoid fad diets and bingeing on unhealthy snacks and foods. Eat fewer processed meats and foods. Balance your healthy diet with regular exercises to help strengthen the bones and improve your energy level.
Vegetables and Fruits
Vegetables and fruits are rich in minerals and vitamins, low in calories and provide fiber that helps keep your digestive system clean. You can eat vegetables and fruits fresh, frozen, canned or dried. You also can drink vegetable and fruit juices, but look for low-sugar, low-sodium varieties. Dried figs and leafy vegetables such as spinach, soy beans and turnip greens are a good choice for a healthy diet.
Whole Grains
Whole grain contains nutrients to help fight diseases and improve your health. Eat whole-grain foods such as brown rice, whole cornmeal and oatmeal. Whole grain contains fiber that helps prevent constipation.
Poultry, Fish and Eggs
Eat smaller portions of lean meat and poultry. Avoid processed meat such as deli meats, hot dogs and bacon. Replace red meats and processed meats with fish, chicken, turkey. Egg whites are also high in protein.
Fiber
A diet high in fiber tends to make you feel fuller so you eat less. Fiber also helps your digestive system function more efficiently. Good fiber sources include whole-grain breads and cereals, beans, vegetables and fruits. A whole apple or orange has more fiber and fewer calories than apple juice or orange juice.
Healthy Drinks
Drinking plenty of water, which hydrates your body and has no calories, rather than sugary sodas. Low-fat or skim milk and calcium-fortified orange juice also are good choices, especially for women, who need plenty of calcium to prevent osteoporosis.
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