A daily food diet is an eating plan that follows nutritional guidelines specific to your calorie needs, incorporating the recommended number of servings from each food group. Viewing your eating plan as a source of nutrients, energy and good health enables you to put food in a healthier perspective. A balanced daily eating plan empowers you to manage your weight and improve your health.
Significance
When you focus on choosing the right foods for optimum health, you're better equipped to see your daily meals not only as a source of energy, but of essential nutrients. Menus planned to provide the right amount of foods from each food group will help you reach your weight goals and change unhealthy eating habits that potentially lead to disease and weight problems.
Effects
The National Heart, Lung and Blood Institute suggests that the right amounts and types of foods from each food group can make a difference in your heart health. In addition, a daily diet plan that addresses your nutritional needs equips you to make healthful food choices and helps you manage your weight. For example, the Centers for Disease Control and Prevention reports that most people eat more protein than they need. This can cause you to consume extra calories and, depending on your choices, get too much saturated fat from your diet.
Fats
Monitoring your fat intake is a primary factor in a healthy daily diet. The American Heart Association recommends that you get 25 to 35 percent of your calories from fat. Fat provides 9 calories per 1g. Although fat plays an important role in your diet, higher levels of fat in your diet significantly impact your caloric intake. Not all fats are helpful. Saturated fat contributes to high cholesterol and should be limited to 7 percent of total calories in your daily diet. Trans fats, sometimes labeled as partially hydrogenated vegetable oil, may be more harmful to cholesterol levels than saturated fat and should be excluded from your diet.
Balanced Meals
Include a balanced proportion of proteins, carbohydrates and fats in your daily diet plan. The Dietary Guidelines for Americans recommends that you include 6 oz. or less of lean proteins, two to three servings of reduced-fat dairy products and two to three servings of healthy fats and oils for a 2,000-calorie diet. The primary emphasis is on filling, fiber-rich foods in your daily meal plans, including four to five servings of fruit, four to five servings of vegetables and six to eight servings of grains daily. Have four to five servings of nuts, seeds and legumes throughout the week. Refer to the Dietary Guidelines for Americans to determine eating patterns for other calorie levels.
Considerations
You can limit saturated fat in your diet by avoiding full-fat milk products, goose, duck, lard and fatty cuts of meat. Other sources of saturated fat include coconut oil, palm oil, coconut and cocoa butter. Good protein choices include skinless chicken and turkey, fish, shellfish and meat substitutes such as tofu and cooked dry beans and peas, according to the National Heart, Lung and Blood Institute. Use healthier cooking methods such as grilling, steaming, poaching or baking instead of frying. Vary your fruits and vegetables and choose whole grains such as brown rice, millet and whole-wheat breads and rolls. Limit unhealthy processed breads, such as croissants, muffins, biscuits and doughnuts.
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