A healthy food or beverage is a food that will enhance your health rather than compromise it. For your overall diet to be healthy, it should consist of a variety of healthy foods, and calories should be derived from a combination of fats, carbohydrates and proteins. According to the Help Guide website, when planning a healthy diet, you should also think of water and exercise as food groups, because just like healthy foods, they are vital for optimal health.
Fats
Dietary fat is a vital part of a healthy diet, because without it, your body cannot make use of vitamins A, D, E and K, which are fat-soluble. The U.S. Department of Agriculture recommends that 20 to 35 percent of total calories be derived from fats. Fats also nourish the brain, heart and cells. There are four different types of dietary fats: monounsaturated, polyunsaturated, saturated and trans fats. Polyunsaturated and monounsaturated fats are the "good" fats, saturated fats are found in animal products and should be limited. Trans fats, found in packaged foods such as crackers, biscuits and potato chips, are best avoided if you want to eat a healthy diet. Healthy-fat food sources include avocados, olives, nuts and fatty fish such as salmon, herring and mackerel.
Protein
Protein should make up around 10 to 35 percent of total daily calories, according to the USDA. Protein is needed for growth, so it is of particular importance for children, teens and pregnant women. The body also needs it to repair tissue and for the production of essential enzymes and hormones. Protein is mainly found in animal-derived products, dairy foods, nuts and legumes. Healthy-protein foods include black beans, lentils, walnuts and soy products. Although lean meat and fish are a good source of protein, because animal products also contain saturated fats, the American Heart Association recommends eating no more than 6 oz. of lean meat, poultry or fish a day.
Carbohydrates
Carbohydrates are used by the body as the main source of fuel, and according to the USDA, around 45 to 65 percent of calories eaten should come from carbs. However, not all carb foods are equal. Products made with refined flour have a high carb content, but have been stripped of fiber, bran and nutrients. These foods are quickly digested and cause glucose and sugar levels to spike, which can be dangerous if you have diabetes. Healthy-carb foods are whole grains, fruits and vegetables. A sandwich made with rye bread, a bowl of oatmeal or a mixed fruit cocktail are examples of healthy carbohydrates.
Fiber
Fiber is an essential part of a healthy diet. It steadies blood sugar levels, reduces cholesterol, keeps bowel movements regular and, according to Dr. William Sears, eating plenty of fiber-rich foods can also help you lose weight. Healthy fiber foods include bran cereal, flax meal, legumes, and unpeeled apples and pears. Vegetables such as broccoli and sweet potatoes are also healthy-fiber foods.
Drinks
The most healthy drink you can choose is water; it quenches thirst and helps to rid the system of waste products and toxins. If you frequently experience fatigue, low energy and headaches, it might be an indication that you need to drink more water. Other healthy drinks include green tea, which is thought to help reduce the risk of many diseases, including cancer, and freshly squeezed fruit and vegetable juices, which contain an abundance of nutrients and vitamins. If you are unable to prepare your own fresh juice, you can still get a vitamin boost without unhealthy side effects by opting for commercially prepared low-sodium varieties, or those without added sugar.
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