Key to maintaining a healthy diet is focus on the concept of the food guide pyramid. The food guide pyramid, which can be found on mypyramid.gov, outlines how all foods can fit into a balanced healthy diet to help reduce the risk of chronic disease. The food guide pyramid places emphasis on the roles of fiber, fat, cholesterol, and calories and offers tips on how to maintain a healthy diet. The Dietary Guidelines for Americans provides scientific-based advice for making healthy food choices in order to reduce the risk of diet-related chronic disease and promote overall health.
Step 1
Ensure that at least half of all the grains you consume are whole grains. Whole grains provide fiber and other nutrients such as iron and B vitamins to help decrease the risk of various diseases such as cardiovascular disease. Choose products made from whole wheat such as whole wheat breads, pastas, crackers and rice as well as oatmeal, whole grain breakfast cereals and popcorn. Try to cut down on refined grains such as products made with white flour.
Step 2
Eat at least five servings a day of fruits and vegetables of all different colors for a variety of vitamins, minerals and fiber. Consuming a diet high in fruits and vegetables is associated with a decreased risk for developing disease. Consume your vegetables raw, cooked, fresh, frozen, canned, dried or mashed. Juices made from 100 percent vegetable juice are considered a vegetable serving. Fruits can be fresh, canned, frozen, dried, cooked, or pureed. Juices made from 100 percent fruit juice are also considered a serving of fruit.
Step 3
Choose dairy products made from low-fat or fat-free milk. Milk and milk products provide calcium and vitamin D to help improve bone health and are associated with a decrease in some diseases such as hypertension and cardiovascular disease. Dairy products are considered to be made from milk, as opposed to those that have little to no calcium, such as cream cheese or cream. Lactose-free products, including fortified soy beverages, are also available as a source of calcium.
Step 4
Choose a variety of protein foods from sources such as lean meats, poultry, fish, dried beans, eggs, nuts, seeds, and soy. Protein provides amino acids that help build and preserve muscle mass and tissues. Try to choose leaner meats that are lower in fat as part of a healthy diet. Avoid marbled meats as well as the skin on meats. Also avoid meats that are deep-fried, as they are higher in fat.
Step 5
Use oils high in monounsaturated or polyunsaturated fats to replace high saturated fats. Monounsaturated and polyunsaturated fats supply essential fatty acids to help absorb fat-soluble vitamins such as vitamins A, D, K and E. Some oils to choose as part of a healthy diet include canola, corn, olive, safflower, soybean and sunflower oils. Avoid coconut and palm kernel oil, butter, lard, shortening and stick margarine, as these are high in saturated fat.
Things You'll Need
- Fruits
- Lean protein sources
- Low-fat dairy products
- Vegetables
- Whole grain products
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