A healthy diet promotes wellness, weight maintenance and increased longevity. A healthy diet plan consists of five categories of food: fruits and vegetables, whole grains, low fat dairy, lean proteins, and good fats.
Fruits and Vegetables
Fruits and vegetables contain important enzymes, vitamins, and minerals. A healthy diet plan consists of a variety of colorful fruits and vegetables as each has unique characteristics. Colorful foods such as blueberries and tomatoes have the most potent, health-promoting properties.
Whole Grains (Complex Carbohydrates)
Whole grains, often called complex carbohydrates, are necessary for proper digestive health and brain function. "Whole" means the grain hasn't been taken apart and refined; allowing your body to break down the grain instead. Examples of whole grains include brown rice, whole-wheat pasta, whole-grain sandwich bread, oats and barley.
Low-Fat Dairy
Eating fortified dairy products helps make sure you're getting vitamin D, which aids in the absorption of calcium and the prevention of osteoporosis, prostate cancer, breast cancer, and even obesity. Examples of low-fat dairy include plain yogurt, 2 percent milk and low-fat sour cream.
Lean Proteins
Protein is essential for cellular regeneration. Sources of protein include lentils, beans, nuts, seeds, tofu, tempeh, low-fat dairy, and lean meats such as chicken and turkey. Proteins such as pork and beef are higher in saturated fat, which could lead to heart disease.
Good Fats
Essential fatty acids found in foods such as fish, olives, nuts and egg yolks are critical to every metabolic function that occurs in your body. Examples are canola, peanut and olive oils, avocados, almonds, hazelnuts, pecans, and pumpkin seeds, and the superstars of the good-fat category, omega-3 fatty acids, are found in salmon, tuna and sardines.
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