Whether you want to drop extra pounds or maintain your weight, a healthy and nutritious diet is key. Eating a diet full of healthy foods reduces your risk for serious illness and obesity. Select foods that contain more nutrition per calorie to improve your health and meet your goals.
Fruits and Vegetables
A healthy diet includes a variety of foods, low in calories and high in nutrients. The Centers for Disease Control and Prevention recommends eating fresh fruits, such as mango, pineapple, kiwi fruit, citrus fruit and melon. If you buy canned versions of these foods, select products that don't contain added sugar. You need at least three servings of fruit daily.
Fresh vegetables are another healthy option for better nutrition. Avoiding sticking to the same vegetable choices. Instead, select a wide variety of vegetables, such as broccoli, cauliflower, asparagus and turnips. Try sauteing vegetables in olive oil instead of butter.
Protein and Carbohydrates
Some diet plans discourage consumption of carbohydrates. When eaten in moderation, however, carbohydrates rich in whole-grains are a healthy option. Consume four to eight servings daily, recommends the Mayo Clinic. A healthy diet needs to include protein daily, as well. You need three to seven servings of protein and diary foods. Healthy and nutritious options include turkey breast, skinless chicken, beans, low-fat milk, cottage cheese and reduced-fat cheese.
Healthy Fats
A healthy diet needs to include three to five servings of fat daily, but be mindful of the type of fat you select. Choose foods rich in polyunsaturated fats, which are found in sunflower oil, soy and nuts. Omega-3, found in cold-water fish and flaxseed, is another nutritious food option. Monounsaturated fat, found in avocados, nuts and seeds, is healthy, too.
Avoid consuming foods with saturated or trans fats. These types of fat increase your risk for high cholesterol and heart disease, according to the Mayo Clinic.
Tips for Healthy Eating
Giving up your favorite food may leave you feeling deprived. A healthy and nutritious eating plan includes most foods in moderation. Instead of eating your favorite foods regularly, eat them once in a while. For example, if you're accustomed to eating the food daily, cut back to once a week or once a month, recommends the Centers for Disease Control and Prevention. Another option is finding a substitute for the food. For example, if you love macaroni and cheese, try a low-fat version, using fat-free milk and reduced-fat cheese.
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