What Foods Do You Need for a Healthy & Balanced Diet?

A balanced healthy diet is important for many reasons. It can help manage your weight, keep you from consistent fatigue and limit your risk of various diseases and medical conditions. A healthy, balanced diet includes several servings of fruits, vegetables, dairy, grain and protein daily with limited fats and sugars.

Grains

Grains, especially whole grains, are an important part of a healthy diet. Whole grains are rich in fiber and nutrients such as vitamin B and folic acid and help with digestion and healthy cell function. Whole grains are also helpful in weight management. An adult male should get at least 6oz of grains daily, half of which should be whole grains such as bread, rice and cereal.

Fruits and Vegetables

Fruits and vegetables are high in nutrients and are very energy dense. They contain high amounts of water and fill you with less calories and therefore are important especially for weight management. Fruits and vegetables are rich in vitamin C, vitamin E, vitamin A, dietary fiber, potassium and other nutrients. Healthy men should consume at least three cups of vegetables daily and women should consume at least two and a half cups. Healthy men should consume at least two cups of fruit and healthy women at least one and a half cups daily.

Dairy

Dairy products such as milk, yogurt and cheese are excellent sources of calcium and vitamin D which are necessary for bone health and function. They are also rich in potassium which may help to maintain healthy blood pressure. Low-fat dary products are recommended to prevent an increase in "bad" LDL cholesterol from saturated fats. Both healthy men and women should consume three cups of dairy foods a day.

Meats, Beans and Poultry

Foods in the meats and beans group contain nutrients such as vitamin B, vitamin E, iron and zinc used to fight infections, carry oxygen through the blood and release energy. These foods are also high in protein which is necessary to build bones, muscle and tissue. To prevent a possible increase in LDL cholesterol limit the amount of fatty meats you eat and consume lean cuts of meat. Fish and nuts are good sources of essential fatty acids.

References

• USDA: Why is it Important to Eat Grains, Especially Whole Grains?
• USDA: Why is it Important to Eat Vegetables?
• USDA: Health Benefits and Nutrients
• USDA: Why is it Important to Make Lean or Low-Fat Choices From the Meat and Beans Group?
• MayoClinic: Energy Density and Weight loss: Feel Full on Fewer Calories