A healthy balanced diet that contains a wide variety of foods makes meals and snacking more interesting, as well as ensuring the body's nutritional needs are met. The calories, protein, vitamins, minerals and fiber in a healthy diet can boost energy levels, stabilize mood and increase focus. A varied and balanced diet can also reduce the risks of heart disease, cancer, diabetes and depression.
Whole Grains
Whole grains are healthy unrefined carbohydrates that provide an excellent source of fiber and long-lasting energy. Unlike unhealthy carbohydrates, such as white flours and refined sugars that have been stripped of all bran, fiber and nutrients, whole grains are a rich source of phytochemicals and antioxidants that can protect against heart disease, certain cancers, diabetes and obesity. Whole grains include foods like brown rice, barley, buckwheat, oatmeal and whole wheat.
Fruits and Vegetables
Low in calories and a reliable source of vitamins, fiber, antioxidants and minerals, fruits and vegetables should provide the foundation for a healthy diet. At least five servings of different brightly-colored fruits and vegetables should be eaten a day. Fruits, especially berries, may prevent certain cancers, while dark, leafy, green vegetables like broccoli, spinach and kale tend to be high in calcium, magnesium, iron, potassium, zinc and vitamins A, C, E and K. With a wide range of produce available, supplementing meals and snacks with vegetables can be a healthy and exciting experience.
Low-Fat Protein
The typical American eats too much high-fat protein. A healthy and varied diet should include a myriad of low-fat proteins. Low-fat proteins include low-fat dairy products, lean meats, seafood, poultry, whole grains, legumes, nuts, seeds, soy products and tofu. Since plant proteins tend to contain the lowest amount of calories, saturated fat, trans fat and cholesterol, meatless meals can be a great way to add variety to a healthy diet.
Healthy Fats
Certain fats have many health benefits when consumed in moderation. Replacing the unhealthy, saturated fats found in butter, margarine, red meats and animal fat with the healthier unsaturated fats can be a delicious way to decrease the risk of heart disease. The simple act of incorporating small amounts of polyunsaturated fats, found in nuts, seeds, and fatty fish, and the monounsaturated fats found in olive oils, olives, and canola oil, into a diet can decrease the risk of heart disease, lower cholesterol and prevent dementia.
Foods to Avoid
While a healthy diet should include a wide array of different foods, there are certain nutrients which should be avoided. This includes saturated fat, cholesterol, trans fat, unhealthy carbohydrates and sodium. Saturated fat and cholesterol are typically found in whole milk dairy products and animal fats; they can increase total cholesterol levels and the risk of heart disease. Trans fat is a preservative, made through a process called hydrogenation, which seems to greatly increase the risk of heart disease. Sodium, which is often found in processed foods and table salt, should be limited since it can increase blood pressure.
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