Eating healthy foods gives you sustained energy, helps you stay strong and allows you to maintain a healthy weight. However, popular diets and nutrition plans can give conflicting recommendations about achieving ideal health through the food you eat. Logic says they can't all have the only right answer, but some may take bits and pieces from solid nutrition principles. Balancing nutrients in your diet and making gradual changes in your eating habits is the most effective way to achieve optimum health.
Recommended Daily Servings
Aim to eat at least 4.5 cups of fruits and vegetables per day and make at least half of your 6 oz. of grains per day whole grains, recommends the American Heart Association. Additionally, shoot for at least two servings of fish and four servings of legumes, seeds and nuts per week. The fiber in whole grains, fruits and vegetables can help combat weight problems because they fill your stomach on fewer calories. Additionally, 10 daily grams of soluble fiber -- found in foods such as oatmeal -- can help fight heart disease by reducing your "bad" cholesterol. Similarly, unsaturated fats found in fish, nuts, seeds and most oils give you energy while reducing your risk of heart disease.
Limits
To keep your heart healthy, limit saturated fats -- found in animal-based foods -- to no more than 7 percent of your total caloric intake, recommends the American Heart Association. For the same reason, trans fats -- partially hydrogenated oils found commonly in foods such as doughnuts, French fries and boxed baked goods -- should make up zero to 1 percent of your calories. This doesn't mean you must avoid animal products and fried foods altogether. Simply find ways to cut down on it in your diet. Grill or broil meat rather than frying it, remove skin from poultry, consume low-fat dairy products, limit the butter you spread on your food and save fried treats and boxed baked goods for special occasions. Excessive intake of sugar and sodium can also contribute to health problems. Limit sodium intake to under about 1,500 mg per day and avoid unnecessary sugars by drinking water and milk instead of soda and sweetened juice drinks.
Choosing a Diet
If you're committed to trying a planned diet regimen, look for one that incorporates foods from all the food groups, including fruits, vegetables, grains, proteins, dairy and oils. A diet that restricts one food group or a certain type of nutrient may harm your health and is unlikely to have long-lasting results. Your diet should also fit well with your lifestyle and budget, and include foods that you can find easily at your grocery store.
Tips
Balance your diet with at least 30 minutes of exercise per day to maintain a healthy weight and reduce your risk of injury and illness. Additionally, track your diet by creating a food and drink diary, recommends the American Academy of Family Physicians. Log all of the foods you eat for two weeks and determine whether you are eating enough servings of foods from each food group. In some cases you may need to cut down on one food group to increase your intake of foods from another group. Discuss your dietary goals with a doctor or dietitian if you're having trouble making adjustments to your diet or if you're considering trying a dietary supplement.
Member Comments