Eating a nutritious diet simply makes you feel well. It increases your energy levels and improves your moods. It can also reduce your risk of developing heart disease, diabetes and cancer. A nutritious diet should include a variety of nutrient-rich foods from all of the food groups.
A Rainbow of Fruits and Vegetables
Fruits and vegetables should be the foundation of your nutritious diet. They are low in calories and high in vitamin A, vitamin C, folate, potassium, magnesium and fiber. Include a rainbow of colors to vary your nutrient intake. The brighter the color, the more nutrient-dense, according to the health website Helpguide.org. Healthy choices include oranges, mangoes, cantaloupe, apples, blueberries, strawberries, broccoli, spinach, cabbage, beets, corn, peas, carrots and sweet potatoes. Aim for at least five servings of fruits and vegetables a day. You should include a fruit or vegetable with each meal, and they should be your first choice for a snack.
Whole Grains and Healthy Carbs
You may think you need to stay away from carbohydrates given the popularity of low-carb diets. But carbohydrates are not bad for you as long as you choose healthy carbs like whole grains. Whole grains are high in B vitamins, iron and fiber, and also are your primary source of energy. In fact, the fiber in whole grains helps slow digestion to allow for a more sustained level of energy. Healthy whole-grain choices include whole-wheat bread, oatmeal, whole-grain ready-to-eat cereal, brown rice, barley, millet, quinoa, whole-wheat pasta and whole-grain crackers.
Heart-Healthy Fat
Fat also makes up an important part of your nutritious diet. An adequate intake of fat supports brain and heart health. However, not all fats are created equal. The American Heart Association recommends your daily fat intake be limited to 25 to 35 percent of calories, and that most of your fat come from the heart-healthy monounsaturated and polyunsaturated fats. Including more of these fats in your diet can help lower your blood cholesterol levels and risk of heart disease. Food sources include olive oil, canola oil, peanuts, almonds, vegetable oil, walnuts and avocados. Fatty fish, like salmon and tuna, contain the essential omega-3 fatty acid which can help reduce inflammation and lower blood pressure and cholesterol.
Vary Your Proteins
Protein in food helps you maintain your lean muscle mass, support your immune system and promote normal development. Most Americans get the majority of their protein from meats such as poultry and beef, but varying your protein choices to include more fish, nuts, seeds and beans can improve the nutritional quality of your diet. Fish, nuts and seeds contain healthy fats in addition to being good sources of protein. Beans provide fiber and folate.
Dairy for Bone Health
Calcium is an essential mineral needed to keep your bones strong and healthy. Dairy foods are a good source of calcium. To limit your intake of calories and saturated fat -- the unhealthy fat -- choose more low-fat and nonfat dairy foods such as low-fat or nonfat milk, low-fat or nonfat yogurt and low-fat cheese. Low-fat and nonfat dairy foods also contain higher amounts of calcium compared to their higher-fat counterparts. Adults need 1,000 to 1,200 mg of calcium a day.
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