Following a balanced diet should be part of your fit and healthy lifestyle. A balanced diet includes a variety of foods from all food groups. This provides your body with all of the nutrients it needs without getting too much or too little of any one thing. Some foods are powerhouses that are full of beneficial nutrients. These types of foods should be eaten in moderation each day.
Food Portions
Even the healthiest of foods can be unhealthy if you consume too much of them. Control your food portions to avoid weight gain and related health issues. MyPyramid.gov is a website designed by the U.S. Department of Agriculture that outlines each food group and the portion sizes you should be eating. You need 3 to 4 oz. or equivalents from the grain group each day, and at least half of your servings should come from whole grains. Include 2 to 3 cups of veggies and 1 1/2 to 2 cups of fruit in your diet each day. In addition to this, you also need 3 cups or equivalent from the milk group and 5 to 6 oz. of meat and beans.
Fruits and Vegetables
You need a variety of fruits and vegetables each day. They are naturally low in fat and calories. Eating fresh produce provides several key vitamins, minerals, antioxidants and fiber for digestive health. Have an apple a day. Apples come in many varieties and are easy to carry around. You can have it with breakfast or as an afternoon snack. Eating the entire apple with the skin provides fiber that can keep you full for an extended period of time. The Center for Science in the Public Interest suggests eating leafy greens such as spinach, collard greens and kale each day. These vegetables are full of vitamins A, C and K as well as folate, potassium, calcium, iron and fiber. Have a salad at lunch or enjoy steamed kale with your dinner.
Whole Grain Foods
Stay fit and healthy by eating whole grain foods each day. Whole grains have each part of the grain, including the bran, germ and endosperm. Most of this is stripped away during the processing of refined grains. According to MyPyramid.gov, eating foods high in fiber, such as whole grains, might reduce your risk for coronary heart disease, reduce constipation and help with weight management. Whole grains also provide essential B vitamins, iron, magnesium and selenium. Have a slice of whole-wheat toast with breakfast, sprinkle wheat germ on your lunchtime salad and enjoy a side of brown rice with your dinner.
Lean Meats
Skinless chicken and light turkey are lean meats. You should also eat fish two to three times per week. Include oily fish, such as salmon, tuna or herring, in your diet. These varieties of fish are high in protein and omega-3 fatty acids. This type of fat might help reduce your risk for heart disease.
Healthy Dairy Foods
Select low-fat dairy foods to decrease your caloric intake and avoid consuming too many calories. Dairy foods can be enjoyed at any meal. Unsweetened yogurt is perfect for breakfast, and it contains calcium, protein, potassium, zinc, and vitamins B6 and B12. A healthy serving from this group also includes an 8 oz. glass of skim milk or 2 oz. of low-fat cottage cheese.
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