Eating healthy food from all the food groups should eliminate the need to take any vitamin or mineral supplements. Healthy food choices fall into three basic categories: carbohydrates, proteins and fats. Eating a variety of fresh produce, lean meats, fish, whole grains and dairy products, should provide all the nutrition needed unless special medical conditions are present.
Fresh is Best
A good place to start focusing on healthy food is in the fresh produce department. MayoClinic.com states that by starting food shopping in the fresh fruit and veggie department, there will be plenty of choices for salads, snacks and side dishes that contain full nutrition. Fresh produce contains all the vitamins and minerals that may be lost during processing without added sodium or sugar. Fresh produce also contains needed dietary fiber for proper digestion.
Whole-Kernel Carbs
About half of any healthy food diet should be made up of carbohydrates, and a good source of healthy carbs are whole grain foods. MyPyramid.gov states that whole grain breads and cereals deliver all the nutrition, vitamins and fiber for healthy carbs without losing the nutrition milled out in white breads and processed cereals. Even if white bread is enriched with iron and B-complex vitamins, it still is missing the fiber for good digestion found in whole grain foods.
Protein for Power
Healthy diets need protein to help build muscle and promote cellular functions in the body. Protein is found in meat, legumes, seeds and nuts, but choices like fish and poultry have a better protein-to-fat ratio. According to the Harvard School of Public Health, a 6-oz. portion of salmon has nearly as much protein as a porterhouse steak, but the fish has only a quarter of the fat found in steak. Fish, seeds and nuts also contain healthy oils not found in meat, as well as omega-3 fatty acids for heart health.
Dealing With Fat
Fats are needed to store energy. By choosing polyunsaturated fats like vegetable oil for cooking rather than lard or butter, less cholesterol is taken into the body with less negative effect on the cardiovascular system. MyPyramid.gov recommends choosing low-fat milk and dairy products to help deliver the fat needed for a balanced diet without the added sodium and sugars from processed snacks or the high-fat content of whole milk and cream dairy products. Excess fat will be stored as unnecessary weight with possible health risks due to obesity and heart disease.
Vitamins and Minerals
All the varieties of vitamins and minerals should be available by choosing a wide variety of each type of food. KidsHealth.org states both water-soluble vitamins like C and B-complex found in fresh produce are needed as well as fat-soluble vitamins. Water-soluble vitamins bring quick energy but must be restored daily. Fat-soluble vitamins like E, A, D and K can be stored for later use. Necessary minerals like calcium for strong bones and iron for red blood cells are present in fresh produce like green, leafy veggies as well as low-fat dairy products.
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