Eating healthy is not about depriving yourself of the food you enjoy, it's about making food choices that give you more energy and make you feel good. You do not need to go out and buy special foods as you try to eat healthier. In fact, a healthy diet should include the most basic of foods from each food group.
Diet Guidelines
When it comes to creating a healthy diet, you first need to know what and how much to eat. How much food depends on your calorie needs and differs from person to person. Most healthy adults can maintain their weight eating 2,000 to 2,400 calories a day. Meal plans are based on calorie needs. You, however, may need to eat more or less to maintain a healthy weight. Talk to your doctor about your daily calorie needs. Once you know your calorie needs, you can determine how much you need to eat from each food group to balance your calorie intake, while meeting your nutrient needs. A balanced 2,000- to 2,400-calorie diet should include 2 cups fruit, 2 1/2 to 3 cups vegetables, six to eight servings of grain, 5.5 to 6.5 oz. meat or beans, three servings of milk and 6 to 8 tsp. oil. Create balanced meals by dividing your food choices between three meals and one snack.
Breakfast
A balanced breakfast meal may include 1/2 cup fruit, two servings of grain, 1 oz. meat or beans, one serving of milk and 2 tsp. oil. A healthy breakfast meal may include one egg scrambled in 1 tsp. of margarine served with two slices of whole grain bread with 1 tsp. margarine, 1 cup nonfat milk and 1/2 cup fresh orange segments. Including whole grains and fresh fruit at your breakfast meal will increase your fiber intake. High intakes of fiber slows digestion and controls hunger.
Lunch
For lunch, include 1/2 cup fruit, 1 cup vegetables, two to three servings of grain, 2 oz. of meat or beans, one serving of milk and 2 to 3 tsp. oil. A good healthy lunch may include a tuna sandwich made with 2 oz. albacore tuna packed in water and mixed with 2 tsp. mayonnaise served on two slices of whole grain bread with lettuce and tomato. Serve your lunch with 1 cup nonfat yogurt, 2 cups mixed greens with 1 tbsp. low-fat salad dressing, a small banana and five whole grain crackers. Including more fatty fish in your diet, like tuna and salmon, will increase your intake of omega-3 fatty acids.
Dinner
A healthy dinner meal should include 1 1/2 to 2 cups of vegetables, two to three servings of grain, 2.5 to 3.5 oz. meat or beans and 2 to 3 tsp. oil. A healthy dinner meal may consist of 2.5 to 3.5 oz. grilled chicken breast, 1 to 1 1/2 cups cooked brown rice and wild rice mixture and 1 1/2 to 2 cups broccoli sauteed in 2 to 3 tsp. olive oil and garlic.
Snack
Your snack should consist of 1 cup fruit and a serving of milk. A healthy snack choice may include 1 cup cubed pineapple served with 1 cup nonfat vanilla yogurt.
Member Comments