There are many options for healthy food in the U.S. The United States Department of Agriculture's Food Pyramid is a good place to start, and you can modify it for your own particular needs or health conditions. Junk foods are also readily available in the U.S., but they are not a good choice, due to a lack of nutritional value and harmful trans fats.
Food Guide Pyramid
The Food Guide Pyramid is an outline of a healthy diet, but not a rigid guide. It is based on eating a variety of foods to obtain healthful nutrients and maintain a normal weight. The pyramid calls for six to 11 servings of bread, cereal, rice and pasta daily; three to five servings of vegetables; two to four servings of fruit; two to three servings from the milk, yogurt or cheese group; and two to three servings from the meat, poultry, fish, dry beans, eggs and nuts group. At the top of the pyramid are fats, oils and sweets, which are to be eaten sparingly.
Heart Health
The American Heart Association has some recommendations beyond the food pyramid. In the dairy category, it recommends fat-free or 1-percent fat dairy products. It suggests using lean meats without skin, prepared without added saturated and trans fats. Fish should be eaten twice a week; salmon, trout and herring, for example, contain omega-3s essential fatty acids that may help lower your risk of coronary artery disease. The AHA also recommends eating less than 300 mg of cholesterol each day, and advocates egg whites instead of whole eggs. It recommends 25 to 30 g of dietary fiber each day, along with six to eight glasses of fluids.
Phytonutrients
They go by names such as phenolics, flavonoids, carotenoids, quercetin and phloridzin. They are phytonutrients, also called phytochemicals, found in fruits, vegetables, legumes, grains, nuts and teas. According to Naturalnews.com, phytonutrients decrease the risk of minor illnesses like colds and flu, but may also discourage major diseases such as cancer and heart disease. Americans don't get enough of these, but it is easy to remedy by eating a mix of foods that are green, red, blue/purple, yellow/orange and white. Examples include spinach and broccoli for green; watermelon and tomatoes for red; grapes and blueberries for blue/purple; carrots and oranges for yellow/orange; and onions and garlic for white.
Fast Foods
Health.com surveyed the nation's top 100 American fast-food restaurant chains, as defined by their number of locations, and came up with a top 10 list based on factors such as healthy fats and healthy sodium counts, availability of nutritional information and inclusion of organic produce. The top 10 were Panera Bread, Jason's Deli, Au Bon Pain, Noodles and Company, Corner Bakery Cafe, Chipotle, Atlanta Bread, McDonald's, Einstein Bros. Bagels, and Taco Del Mar. Although these restaurants were considered overall healthier choices than average, not all entrees on their menus were considered healthy.
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