Take in the right amounts of healthy carbohydrates, protein and fats, and you should be on a healthy diet, as long as you don't have any underlying medical conditions that call for special nutrition. MayoClinic.com states that no artificial vitamin or mineral supplements can make up for eating a good mix of fresh produce, low-fat dairy products and lean meats, beans and fish.
Carb Facts
About half the calories of any healthy food diet should be made up of carbohydrates, with an emphasis on whole-grain carbs. MyPyramid.gov states that whole-grain breads, cereals and brown rice include needed dietary fiber along with the B-complex vitamins and iron in the whole grains. The complex carbs in whole grains provide long-lasting energy, while the carbs in fruits and veggies supply quick energy along with water soluble vitamins. About 2 c of fruit, 2 c to 3 c of veggies and three slices of whole-grain bread or 1.5 c of whole-grain cereal daily should provide adults all the carbs they need.
Protein Facts
Eat about a quarter of your daily calories in low-fat protein to help build strong muscles. The Harvard School of Public Health states you can keep those proteins low-fat by choosing fish such as salmon, poultry, beans, nuts and seeds more often than red meat. About 6 oz of meat, fish or beans daily should supply enough protein for an adult. Fish such as salmon, trout and herring supply heart-healthy omega-3 fatty acids along with much less cholesterol-building fat than red meat.
Produce Facts
Pick a variety of colors in the fresh produce aisle and you will get a variety of vitamins and minerals along with dietary fiber. MayoClinic.com states that you should start your shopping with fresh fruits and veggies and avoid processed foods and snacks, which have empty calories and added sodium, preservatives and sugar.
Calorie Facts
In order to avoid gaining weight by taking in more calories than you burn, check food nutrition labels for calories amounts. The University of Maryland Medical center states you can eat about 10 calories per pound of body weight if you are an inactive woman. By adding a half-hour of brisk walking or cycling daily, you can eat up to 12 calories per pound of weight without gaining weight. If you are a man, you can eat from 13 calories per pound daily up to 15 calories per pound without gaining weight if you exercise.
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