If you're looking to improve your health and eat better, it can be tough to know where to start. With all the thousands of food choices out there, creating a healthy daily diet plan might be leaving you confused. Luckily, the U.S. Department of Agriculture and the U.S. Food and Drug Administration have established guidelines for what constitutes a good daily diet plan. Following these recommendations can help improve your health and prevent disease.
Features
According to MedlinePlus, a good diet is one that features both the right types and amounts of major food and nutrient groups. A balanced diet is essential for maintaining the basic functions your body carries out on a daily basis, such as cell and tissue growth and regeneration, digestion and circulation. Your daily diet also gives you the energy to get out of bed in the morning and perform daily activities.
Food Pyramid
The U.S. Department of Agriculture has established the food pyramid, which is a model to help the average person get the right balance of the five major food groups: grains, vegetables, fruits, dairy, and meat and beans. A good daily diet, based on 2,000 calories, will include 6 oz. of grains -- including whole grains, cereals, rice or pasta -- 2 cups of fruit, 2.5 cups of vegetables, 3 cups of dairy, and 5.5 oz. of meat and beans. The USDA also recommends limiting saturated and trans fats, such as butter, margarine and lard, and getting most of your fat from fish, nuts and vegetable oils.
Balance of Nutrients
In addition to making sure you're getting the right amount from each food group, a good daily diet also ensures that you're getting enough of each major nutrient group -- or less of others. For example, the FDA advises all adults to limit fat intake to 65 g per day, with no more than 20 g coming from saturated fat. You should also limit cholesterol intake to 300 mg and sodium to 2,400 mg per day. In line with the USDA's recommendations, the FDA advises all adults to consume at least 300 g of carbohydrates per day, with 25 g coming in the form of dietary fiber.
Considerations
These recommendations are based on a standard 2,000-calorie diet, but your individual calorie needs may vary based on your height, age, weight and average physical activity level. For example, a 30-year-old professional athlete will require more calories -- and thus more nutrients -- per day than a 50-year-old office worker who sits at a desk all day. Making sure you're getting the right amount of calories -- and not too much -- is essential to maintaining a healthy weight. You can use a calorie calculator such as the one found at MayoClinic.com, to determine your individual needs.
Hydration
Something you may not think of, but that you shouldn't overlook when it comes to your daily diet, is how much water you're drinking. The body constantly needs water to hydrate your cells and keep your organs running. According to MayoClinic.com, you should try to get between 1.9 and 3 liters of water per day, depending on your physical activity level.
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