What Do You Need To Eat Every Day For Healthy Diet?

The U.S. Dietary Guidelines for Americans 2010 answers the healthy-diet question by saying Americans need food that is "energy balanced and nutrient dense." In other words, eat different types of foods to provide the fuel or energy that you need, and choose foods that have the most vitamins and minerals, ounce for ounce, over foods with little nutrient value.

Vitamins and Minerals

Vitamins are substances made by plants or animals, while minerals are inorganic substances originating in the soil or water. According to KidsHealth, vitamin A, which can be obtained from milk, eggs, dark greens, or orange vegetables and fruits, prevents eye problems, strengthens your immune system, and keeps your cells and skin healthy, while vitamin C, which you can get from berries, broccoli, spinach and citrus fruits, builds tissue, helps your body absorb minerals and heals wounds.

According to KidsHealth, mineral examples include calcium--found in dairy products and fortified foods--which builds strong bones; iron--from meat, fish, beans, leafy vegetables, and fortified breads and cereals--which helps blood cells function; and zinc--from red meat, poultry, oysters, beans, soy products, milk and fortified foods--which helps with immunity and wound healing.

Carbohydrates

Carbohydrates, which are made of starch and/or sugar molecules, provide most of your body's fuel, according to MayoClinic.com. Complex carbohydrate, such as whole grains, beans and starchy vegetables, take longer for your body to convert to fuel. Simple carbohydrates--such as those in fruit, milk, white flour and high-sugar foods--are burned quickly by the body, leaving you hungry for more. MayoClinic.com advises that 45 to 65 percent of your daily calories should come from carbohydrates.

Protein

Proteins are molecules composed of amino acids that the body is unable to store and which you need every day. According to Walter Willett, author of "Eat, Drink and Be Healthy," your hair, skin, muscles and organs are composed mostly of protein. Your body needs protein foods to create new proteins. Meat, cheese, eggs, beans and nuts all contain protein. Based on studies of healthy diets worldwide, Willett recommends that Americans eat less protein than they are used to eating. He advises 50 to 60 g per day--the amount from 1 cup of yogurt and one serving of chicken with rice and beans.

Fats

Fats help your body absorb vitamins and minerals, help cells function and keep your immune system healthy, according to MayoClinic.com. Healthy fats, such as olive and canola oils and the fats in nuts and seeds, do this without leaving fatty cholesterol deposits in your arteries. Unhealthy fats, such as those in red meats and processed foods, put you at higher risk for heart disease.

Fiber

The fiber in plant foods doesn't contain vitamins and minerals because it is the indigestible part of the plant. But it does help your digestive system by preventing constipation, keeping your blood sugar levels more constant and improving your cholesterol level, according to MayoClinic.com. Whole grains, beans and some fruit and vegetables provide fiber.