Veggies play a large part in any healthy diet, along with fresh fruit, whole-grain foods, dairy products, lean meat and fish. You should eat the right amounts of healthy food in the right ratios to limit total calories and fat in relation to protein intake. In general, fresh, whole food alternatives contain more nutrition and fewer unhealthy ingredients than any processed food, no matter how healthy its packaging claims it to be.
Start Fresh
Begin your food shopping with fresh veggies and fruit for the full spectrum of vitamins and minerals fresh produce provides. MayoClinic.com states that a start in the fresh produce aisle will help focus your diet in a healthy direction. Pick as many different colors of veggies as possible to provide a variety of vitamins and minerals. Fresh veggies contain water-soluble vitamins C and B-complex as well as fiber for proper digestion. The simple carbs in veggies and fruit also give quick energy, but they must be renewed daily.
Complex Carbs
Eat whole grain foods to get the long-lasting energy found in complex carbs. MyPyramid.gov states that whole grain cereals, bread and pastas take longer to process than simple carbs, they can be stored for later release and they won't leave you feeling depleted with time like simple carbs. Whole grain foods also contain plenty of dietary fiber and don't have the unnecessary sodium, sugar and preservatives found in processed foods.
Lower Your Fat When Picking Protein
You can keep your fat intake low while getting plenty of protein by eating more fish, poultry, legumes, nuts and seeds, and by reducing your intake of red meat. The Harvard School of Public Health states that the same portion of salmon will contain almost as much protein as beefsteak but with only a quarter as much fat. Seeds, nuts and fatty fish such as trout and herring also contain heart-healthy omega-3 fatty acids.
Healthy Amounts of Healthy Foods
A healthy diet should contain about half the daily calorie intake in carbs, with the other half divided between protein and fat. MyPyramid.gov states that the average person should load up on about 3 cups of veggies daily, 2 cups of fruit, 6 oz. of fish, meat or beans and 3 cups of dairy products. Read food labels for portion and calorie amounts. According to the University of Maryland Medical Center, a woman can eat about 10 calories per pound of body weight and not gain weight, while a man can eat 13 calories per pound.
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