Nutrition is an important component of a healthy lifestyle. The food choices you make affect your weight and how your body functions. Eating a variety of healthy foods from each of the food groups can help you balance calories and optimize your nutrient intake.
Fruits and Vegetables
Fruits and vegetables are naturally low in fat and calories and high in fiber, vitamin A, vitamin C, folate and potassium. For a healthy lifestyle, include at least 4 1/2 cups of fruits and vegetables a day. Include mostly green-, orange- and yellow-colored fruits and vegetables such as broccoli, spinach, carrots, sweet potatoes, apricots, cantaloupe and citrus fruits. These fruit and vegetable choices are high in antioxidants that can protect you from certain cancers and heart disease. Other healthy fruit and vegetable choices include tomatoes, peppers, cucumbers, green beans, strawberries, blueberries, apples, bananas and watermelon.
Whole Grains
You need at least six servings of grains a day, and at least half of those servings should come from whole grains. Whole grain foods, such as barley, brown rice and oatmeal, are naturally high in fiber, magnesium and selenium. Fiber in food helps to control hunger and slows digestion for better blood sugar control. Other healthy whole grain choices include whole wheat bread, whole grain ready-to-eat cereals, whole wheat pasta and popcorn. Read food labels to help you identify whole grain foods. A whole grain food item will list a whole grain, such as whole wheat or oats, as its first ingredient.
Meat and Beans
Healthy adults need 5 to 6 1/2 oz. of meat and beans a day, according to the U.S. Department of Agriculture. Meat and beans supply your body with protein, zinc and iron. For a healthy lifestyle, choose lean cuts of meat, such as skinless poultry, fish and lean red meats, to limit your intake of saturated fat. You should also include oily fish, such as salmon or tuna, at least twice a week for the omega-3 fatty acids. High in fiber and folate, beans also make a healthy choice. A 1/4-cup serving of cooked beans is equal to 1 oz. of meat.
Low-Fat and Nonfat Dairy Foods
You should include 3 cups of low-fat and nonfat dairy foods as part of a healthy diet. Dairy foods provide your body with calcium and vitamin D to support bone health. Choosing more low-fat and nonfat foods will limit your saturated fat intake. High intakes of saturated fat increase your blood cholesterol levels and risk of heart disease. Healthy choices include 1-percent-fat milk, nonfat milk, nonfat yogurt and low-fat cheese. A 1 1/2-oz. serving of natural cheese and a 2-oz. serving of processed cheese is equal to a 1-cup serving of milk.
Oils
When it comes to fat, choose more heart-healthy oils such as olive, canola and soy oil. These oils contain more monounsaturated and polyunsaturated fats that can help lower your blood cholesterol levels. The amount you need depends on your calorie requirements. Fat is a concentrated source of calories; eating too much can lead to weight gain.
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