It can be hard to keep up with the latest information on a proper and healthy diet. The truth is, though, that eating a nutritious, well-balanced diet can help you maintain a healthy weight and also prevent chronic and potentially deadly health conditions, according to the U.S. Department of Health and Human Services. Once you understand what you should be eating each day, you can use nutrition facts labels on many foods to help guide your choices.
The Food Groups
A healthy diet is one that focuses on foods full of nutrients instead of high-calorie foods that provide little in the way of vitamins and minerals. You should choose foods from all the food groups: grains, fruits and vegetables, milk and dairy products, meat and other proteins, and fats and oils. Fats and oils should be used sparingly, while the majority of your foods should be fruits, vegetables, whole grains and low-fat or no-fat dairy products, according to the U.S. Department of Health and Human Services. Eating a well-balanced diet helps you get the essential vitamins and minerals your body requires for optimal health, including vitamin A, vitamin C, vitamin E, iron, calcium and magnesium.
Calories
The calories in a food--prominently displayed at the top of the nutrition facts label--indicate how much energy it contains. The more calories a food contains, the more energy you get from it, the Food and Drug Administration reports. Caloric needs vary from person to person depending on factors such as age, weight and activity level. Eating too many calories can cause you to become overweight or obese, the FDA warns. Active women and sedentary men should consume about 2,200 calories a day, while active men and very active women need about 2,800 calories a day.
Fat
Too much fat--particularly saturated fat and trans fat--increases your risk for being obese or developing chronic conditions such as heart disease. The amount of fat you should consume is based on the number of calories you eat each day. The USDA Dietary Guidelines for Americans recommend limiting fat intake to no more than 30 percent of your total calories. Furthermore, saturated fat intake should be no more than one-third of your total fat intake.
Cholesterol
Cholesterol is a waxy substance found in all your body's cells. In addition to the cholesterol your body makes, you also get cholesterol from the animal-based foods in your diet, including meat and dairy products. Eating a diet high in cholesterol increases your risk for heart disease, according to the USDA's Food Guide Pyramid. You should limit your intake to no more than 300 mg a day.
Sodium
Your body needs sodium for many vital life functions, but too much of a good thing can have negative health consequences, primarily an increased risk for high blood pressure, according to the USDA. No matter how many calories you consume each day, you should restrict sodium intake to no more than 2,400 mg per day. Remember, sodium isn't just the salt you add to your food. Many processed and packaged foods contain high amounts of sodium.
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