Barring any special dietary restrictions, adults should eat a variety of grains, fresh fruits and vegetables, protein and healthy fats. According to the Harvard School of Public Health, vegetables and whole grains should make up the bulk of your diet, with highly processed junk food being eaten sparingly, if at all.
Grains
High-fiber whole grains include barley, quinoa and brown rice, as opposed to the white flour products many Americans are used to eating. Refined grains are milled to remove the bran and germ, which gives grains a finer texture and a longer shelf life. However, the milling process also removes iron, dietary fiber and much of the grain's B vitamins. MyPyramid.gov states that adults between 19 and 50 years of age need between 6- and 8-oz. equivalents of grains a day, with at least half of that being whole grains. Over a five-day period, the average adult should aim to take in at least 30-oz. equivalents of total grains.
Fruits and Vegetables
Examples of foods in the vegetable group include leafy greens, such as spinach and kale, orange vegetables, like carrots and squash, and starchy vegetables, such as corn. Fruits include 100 percent fruit juice, although to get the maximum nutritional and fiber value, the whole food should be eaten. Adults need around 2 cups of fruit and 3 cups of vegetables per day, for a total of 10 cups of fruit and 15 cups of vegetables in a five-day period.
Dairy
Dairy products include milk, yogurt and cheese, of which skim or low-fat varieties may give you the best nutrition for the least caloric damage. MyPyramid.gov recommends choosing high-calcium skim milk products, such as low-sugar frozen yogurt and hard natural cheese. Adults should aim for 3 cups a day, for a total of 15 cups over five days.
Meat, Beans and Nuts
The protein category is open to experimentation and interpretation based on whether you choose to eat meat or not. Carnivores may choose to meet their protein requirements with lean meats, such as chicken or fish, while vegetarians and vegans can get adequate nutrition from nuts, seeds and beans. Adults need 5- to 6-oz. equivalents per day, or a minimum of 25 oz. every five days.
Fats and Oils
Fats and oils should be used sparingly. Care should be taken to choose the healthy monounsaturated kind found in avocados or nuts, as opposed to hydrogenated or trans fats. The Harvard School of Public Health recommends using liquid plant oils for baking and cooking, with options including olive, canola and safflower. Aim for 5 to 7 tsp. per day, or 25 to 35 over five days.
Member Comments