Supermarkets contain hundreds of processed, high-calorie foods that tempt many shoppers. These foods often have little nutritious value and promote weight gain. Following a balanced diet that includes complex carbohydrates, healthy fats and lean protein boosts energy levels and improves overall health. Consult a doctor or nutritionist to design a specific diet plan that works for you.
Significance
Eating unhealthy, non-nutritious foods causes people to become overweight and obese. Weight problems contribute to high blood pressure, high cholesterol, osteoarthritis, heart disease, infertility, cancer, sleep apnea, type 2 diabetes and other diseases, according to MayoClinic.com. Changing your diet to include healthier foods lowers your risk of chronic disease and increases your lifespan. Eating well also boosts your mood and energy levels.
Diet Features
Nutritionists focus on five major food groups: grains, meat and beans, vegetables, fruit and dairy products. Balance your intake of these food groups to gain the essential nutrients your body needs. The U.S. Department of Agriculture recommends that adults eat at least 6 oz. of grains each day, with 3 oz. coming from whole-grain sources. Eat three servings each of fruits and vegetables daily. Aim for 3 cups of low-fat milk, cheese or yogurt products to boost your calcium levels. Eat 6 or 7 oz. of lean protein from plant and animal sources to keep your energy high.
Meal Planning
Eat a combination of complex carbohydrates, lean protein and healthy fats. Complex carbohydrates come from whole-grain sources such as quinoa, oatmeal, brown rice, buckwheat or whole-wheat pasta. Avoid eating large portions of red meats, which can be high in saturated fat. Instead, choose beans, soy products, chicken, fish or nuts to increase protein intake. Select a variety of fruits and vegetables of different colors to get the essential nutrients your body needs. Drink milk, water or juice with each meal to cut back on intake of high-calorie beverages such as alcohol and soda.
Considerations
Use an online food journal such as My Pyramid Tracker to monitor your nutrient intake. Watch sodium intake carefully to keep consumption under 1,500 mg. per day. The American Heart Association recommends avoiding canned tomato sauce, soups and condiments that may be high in sodium. Also track your intake of calcium, iron, B vitamins and vitamins A, D, E and K. Consider taking a multivitamin supplement if your diet does not provide adequate amounts of these nutrients.
Misconceptions
Fad diets often claim that short-term dietary changes can help you shed pounds rapidly or detoxify your body. These meal plans are often ineffective and can be dangerous. The American Heart Association reports that people who follow fad diet plans may become malnourished and frequently regain the weight they lost. For a better path to a healthier ldiet, balance your intake to contain many healthy, unprocessed foods from all the major food groups.
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