Most people know the health risks of eating too much saturated fat, sodium, sugar and cholesterol, but it can be hard to drum up motivation for limiting those nutrients when they're found in so many tasty foods. One way to take action is to learn more about the details and potential benefits of a healthy, balanced diet.
Benefits
According to MyPyramid.gov, eating a balanced diet with daily servings of fruits and vegetables has the potential to reduce risks of heart disease, stroke, diabetes, bone loss, kidney stones and cancer. Sticking to the low-calorie, nutritious items that the pyramid recommends can also encourage weight loss or healthy weight maintenance. The Weight Control Information Network adds that vitamin- and mineral-rich foods can naturally enhance your energy levels and alertness and may even help you learn better.
Food Groups
There are five main food groups in MyPyramid: proteins, dairy, grains, fruits and vegetables. The National Institutes of Health encourages choosing lean and low-fat or nonfat foods from each group. In the protein group, that might include legumes, beans, nuts, tofu, fish and lean cuts of meat. For dairy, try low-fat cheese, skim milk and nonfat yogurt, which is also rich in protein and calcium. Make whole-grain choices from the grains group, including oatmeal, quinoa, brown rice, whole wheat bread and whole grain pastas and cereals. The NIH recommends that you include at least one food from every main group in each major meal of the day.
Whole Foods
A helpful guideline for grocery shopping and choosing meals is to focus on whole, natural foods that are minimally processed or completely unprocessed. The Texas Tech University Health Sciences Center recommends a whole foods diet for high blood pressure, glucose intolerance and obesity or overweight because whole foods deliver the most vitamins and minerals and the fewest net calories. With a whole foods diet, some of your staples might be fish, unprocessed grains, eggs or egg whites, salads, lean meats, fruits, vegetables and milk.
Cooking
HelpGuide.org states that processed, prepared, packaged and restaurant foods tend to have greater amounts of sodium, saturated fat, cholesterol, added sugar and calories than homemade meals. By using whole foods to make your own dishes, you can enjoy better nutrition and use only the ingredients you want. Use cooking techniques such as braising, grilling, boiling, broiling, baking, roasting and sautéing, which use minimum amounts of added fat and preserve flavor in foods.
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