Getting back to simple nutritional guidelines may be the easiest way to improve your health, according to the American Dietetic Association, or ADA. You can protect yourself against chronic disease, maintain a healthy weight and increase your energy level with an uncomplicated eating plan that includes a variety of fresh, whole foods from the four major food groups.
Groups
If publicity about complicated diets and miracle nutrients has distracted you from the four basic food groups, returning to those simple categories may be a refreshing change. By including fruits and vegetables, dairy products, meats and legumes and whole grains in each meal, you can meet your daily requirements for complex carbohydrates, proteins and fats without intricate planning or added expense. The ADA recommends using the U.S. Department of Agriculture's healthy eating pyramid as a visual representation of the major nutrients you should include in your diet.
Quality
The ADA advises choosing high-quality foods that are dense in nutrients but low in fat, sodium and calories. Fruits, vegetables, legumes and whole grains offer a wealth of nutrients in exchange for few calories and little fat or salt. The empty calories in refined, baked products and desserts come from processed carbohydrates, saturated fat and hydrogenated vegetable oils, which raise your cholesterol, promote weight gain and cause fluctuations in your blood sugar. Use your sense of sight and smell to find a variety of colorful, fragrant foods that provide an abundance of vitamins and minerals. Cooking and baking with fresh ingredients will help you steer clear of the hidden sugar, sodium and additives in commercially prepared foods.
Planning
The U.S. Department of Agriculture, or USDA, pyramid for healthy eating provides a simple model for balancing the nutrients in your meals. Eat large portions of vegetables and fruits, smaller portions of whole grains and small portions of lean meats and legumes. A small segment of your diet should include monounsaturated or polyunsaturated oils, such as olive oil or canola oil, or the heart-healthy fats in nuts and seeds. When serving meals, leave butter, salt and high-sodium condiments off the table and minimize sauces and gravies. Sauces tend to be high in fat and salt and can mask the true flavors of your food.
Shopping
When you shop for food, focus on the perimeters of the supermarket. You can find fresh, whole foods from all of the major food groups in the produce section, dairy case, meat and seafood departments and bakery. Avoid the central aisles, where processed and refined foods are stocked. The American Heart Association recommends buying whole foods instead of canned or packaged products to reduce your intake of sodium, refined flour and sugar and hydrogenated fats. Browse through a farmer's market for fresh local fruits, vegetables, herbs, baked goods and dairy products.
Benefits
Eating a variety of fresh, whole foods ensures that you get a broad spectrum of vitamins, minerals and antioxidant phytonutrients in your diet. According to the American Cancer Society, or ACS, eating five servings of fruit and vegetables per day can help prevent cancer while improving your overall health. The lean proteins and complex carbohydrates in a simple eating plan can boost your stamina and help you lose or maintain weight without elaborate dietary restrictions or expensive supplements.
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