What you choose to eat each day can effect your energy levels and your health. Including more nutrient-rich foods in your diet can help you manage your weight and lower your risk of heart disease, diabetes and certain cancers. In addition to making healthy food choices, balancing the amount you eat can also help keep you healthy. How much you need to eat depends on your age, sex, weight, height and activity levels. Most healthy adult men and women can maintain their weight consuming 1,800 to 2,200 calories a day.
Grains
Grains contain carbohydrates and are your body's primary source of energy. Making most of your grain choices whole grain will increase your fiber intake. Fiber in food can keep you feeling full longer for weight management and lower blood cholesterol levels. A healthy diet should include six to seven servings of grains a day. Good choices and serving sizes include one slice of whole wheat bread, 1 cup of whole grain ready-to-eat cereal, 1/2 cup of cooked brown rice or whole wheat pasta, five whole grain crackers and 3 cups of air-popped popcorn.
Fruits
Choose more brightly colored fruits to maximize your nutrient intake. Fruits are rich in fiber, potassium, vitamin A, vitamin C and folate. The antioxidants vitamins A and C protect your cells from oxidation and may be able to prevent heart disease and some types of cancers. A healthy diet should include 1 1/2 to 2 cups of fruits a day. Nutrient-rich choices include oranges, bananas, cantaloupe, apples, pears, strawberries, blueberries, kiwi and mangoes.
Vegetables
Vegetables, like fruits, are nutrient-rich foods high in fiber, potassium, vitamin A, vitamin C and folate. Dark green vegetables, such as spinach, broccoli, kale and mustard greens, are also rich in zinc, iron and calcium. Other nutrient-rich vegetable choices to include in your daily food guide includes carrots, beets, cabbage, peppers, tomatoes, peas, corn, sweet potatoes and cabbage. A healthy diet should include 2 1/2 to 3 cups of vegetables a day.
Meat and Beans
Meat and beans supply your body with protein, iron and zinc. The protein in the food you eat gets broken down into the amino acids your body uses to build the proteins found in your muscles, tissues and cells. While meats like chicken and beef are good sources of protein, it is good to include more fish, nuts, seeds and beans to vary your sources of protein. Foods like fish, nuts and seeds contain essential fatty acids in addition to protein, and beans contain fiber and folate. A healthy diet should include 6 oz. of meat or beans a day.
Milk
Getting enough calcium and vitamin D in your diet can help keep your bones healthy and strong. Milk and milk products are a good source of both calcium and vitamin D. Include three servings of milk or milk products in your diet each day. Choosing more low-fat or nonfat milk and milk products will reduce calorie and fat intake. Choices and serving sizes include 1 cup of milk -- nonfat, low-fat or whole, 1 cup of low-fat or nonfat yogurt, 1 1/2 oz. of natural cheese and 2 oz. of processed cheese.
Fat
Including the right kind of fat in your diet can help nourish your heart, brain and skin. The right kinds of fats include monounsaturated fats -- found in olive oil, peanuts and avocados, and polyunsaturated fats -- found in vegetable oil, walnuts and fatty fish like salmon. Including more monounsaturated and polyunsaturated fats in your diet can lower your blood cholesterol levels. A healthy diet should include 5 to 6 servings of fat a day. Serving sizes include 1 tsp. of oil or margarine, 1 1/2 tsp. of nut butter, 1/3 oz. of nuts or seeds and 1 1/2 tsp. of salad dressing.
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