Being healthy is dependent on eating a varied but balanced diet so you are getting adequate nutrients from your food. A healthy diet also lowers your risk of heart disease and cancer and keeps your cholesterol and blood pressure within a normal range. While all nutrients are vital in some amount, several are important in larger amounts.
Carbohydrates
Carbohydrates are the primary way in which your body gets the energy it needs to function and perform daily tasks. Carbohydrates are present in grains, cereal, fruits, vegetables and dairy products. Foods from the grain group contain the most amount of carbohydrates and make up the bottom portion of the Food Guide Pyramid. You should aim for at least 6 to 8 servings per day of these foods, half of which should be whole grains, according to MyPyramid.gov. Add in a healthy amount of fruits, vegetables and milk products, and you will have the energy you need to power through your day while maintaining a healthy weight.
Protein
Protein gives your body the means by which it grows, maintains and repairs muscles and tissues. Protein is also used as energy when fat and carbohydrate intake is too low. Protein comes from both animal and plant foods, with more being available from animal sources. However, animal foods are higher in saturated fat and cholesterol than plant sources, so be sure to balance the two to protect your heart and weight. Good sources include beef, pork, fish, eggs, dairy foods, beans, potatoes, oatmeal and nuts. Adequate protein intake also contributes to healthy skin, hair and nails.
Fiber
Getting enough fiber in your diet reduces your risk of high cholesterol, heart disease, several kinds of cancer and digestive problems. According to the Texas Heart Institute, the average adult needs 25 to 30 g of fiber each day and can reach this number by including things like oatmeal, beans, bran foods, peas, pears and raspberries. Another health benefit of including plenty of fiber-rich foods into your daily diet is that these kinds of foods are low in calories, but the fiber they contain fills you up so you are less likely to overeat. Many people don't get enough fiber each day, but increasing your intake is a powerful way to stay healthy and lower your chance of several diseases.
Vitamins and Minerals
Many vitamins and minerals are necessary for you to be healthy. Incorporating foods that are high in these nutrients protects your immunity, sight and brain. The best way to be sure you are getting enough of each vitamin is to eat a variety of healthy and balanced foods from each food group. Deficiencies in vitamins and minerals can result in health conditions and even death in some cases.
Member Comments