The U.S. Department of Agriculture cites a healthy diet as one that concentrates on fruits, vegetables, whole grains and fat-free or low-fat dairy products and milk. A healthy diet also includes sources of lean proteins and is low in saturated fats, trans fats, cholesterol, salt and added sugars. Using these guidelines will help make healthy menu planning for a family easier.
Vegetables and Fruits
Old wisdom suggested that meals be planned around meat as the main course. The U.S. Department of Agriculture now suggests that lean proteins be included in a healthy diet, but that this food group is not the primary staple. The USDA recommends Americans over the age of 2 years eat anywhere between 1 to 3 cups of vegetables daily, depending on age, gender and activity level. Adding baby carrots, celery and peanut butter or grape tomatoes to packed lunches or snacks is an efficient way to add additional vegetables into a family diet. Serving dinner with two vegetable side dishes also helps reach the vegetable and fruit quota; corn on the cob and mashed potatoes compliment many entrees.
Milk and Dairy Products
Milk and dairy products are an important part of a healthy diet. Be sure to use low-fat 1 percent or skim milk versus the higher calorie and fat content 2 percent or vitamin D milk. When including milk products, use low-fat or fat-free products, low-fat yogurt, low-fat string cheese and low-fat dairy desserts, like pudding and ice cream. Milk and milk products are valuable sources of calcium, potassium and the B vitamins, and are usually fortified with vitamin D. Milk is also an excellent source of protein.
Whole Grains
Whole grain food products are foods that are made with the entire kernel of grain, versus refined grain products, which have been milled to remove the bran and germ of the grain kernel. This process also removes the B vitamins, fiber and iron while improving shelf life and smoothing out texture. Whole grain foods are a healthier choice compared with refined grained products. The USDA suggests Americans over the age of 2 years eat anywhere from 1 1/2 to 4 oz. of grains daily.
Lean Proteins
The USDA recommends that most meat and poultry menu choices be lean or low-fat. Fish, nuts and seeds not only provide a good source of protein but also contain healthy essential oils. Choosing fish, nuts and seeds as sources of protein over meat and poultry frequently is advisable.
Calories in a Healthy Menu
Because everyone in a family has different caloric needs, it may be easiest to control calorie counts with portion size rather than with specific food choices for different family members. When counting calories, it is important to focus on nutrition content. Choose foods that provide the most nutrition for the fewest number of calories. Healthy Kids website suggests letting kids decide when they are full and getting rid of the "clean your plate" rule. Encouraging kids to clean their plates instead of listening to their bodies is teaching them to overeat.
