The USDA states that the healthiest diet is a balanced diet that contains all the food groups. Each food group contains a different set of vitamins and minerals that your body needs on a daily basis. Certain foods are more nutrient dense than other foods, and some foods should be avoided or eaten in small quantities for optimal health.
Types of Food
Eat a proper amount of foods from all the food groups. The USDA recommends you eat 5 to 7 oz. of grains a day, and half of the grains you eat should come from whole grains. Eat two to three cups of fruits and four to five cups of vegetables a day. It is also recommended that you eat 6 to 8 oz. of meats or beans a day, and you should consume around three cups of dairy and milk products a day.
Avoid Unhealthy Fats
The USDA recommends that you avoid eating saturated and trans fats. These fats are often found in animal products and prepackaged foods. Saturated and trans fats can cause your cholesterol levels to increase, which increases your risk of heart disease. The USDA states that they can also increase your risk of diabetes and obesity and raise your blood pressure. Avoid saturated and trans fats by trimming the fat off animal products and by not eating foods that are processed or contain added sugar.
Eat in Moderation
The Helpguide.org states that eating in moderation is the key to any diet. Eating too much of foods that are considered healthy can still cause you to gain weight. The Helpguide.org advises against setting certain foods as off limits. This will often make you crave those foods more than usual. Eat smaller portion sizes by using smaller plates or by not eating the whole meal when you eat out at a restaurant.
Health Benefits
Each food group has their own specific set of nutrients that keeps the body healthy. The USDA states that the fruits and vegetables provide vitamins A, C, and E, dietary fiber, folic acid, and potassium. Grains are the main source of energy for the body. Meats are high in proteins, which help to rebuild muscles, bones and other body cells. Milk and dairy products contain high levels of calcium and Vitamin D, which builds and maintains strong bones and teeth.
Considerations
The Helpguide.org recommends that you slowly make changes to your diet over time. Making too many changes too fast can cause discouragement and make you not want to continue with your new diet plan. Speak with your doctor or nutritionist for advice on how to properly set up a balanced diet. The USDA recommends that you exercise for at least 30 minutes a day in combination with any diet plan for optimal health.
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