You can eat healthy types of the three main food groups of carbohydrates, protein and fat by choosing the right amounts of whole, fresh foods. Make low-fat protein, complex carbohydrates and plenty of fresh produce priorities on your shopping list. A variety of whole, fresh foods will help ensure a diet that includes full nutrition for you and your family.
Healthy Carbs
You can get healthy carbs from fresh fruit and veggies as well as whole-grain foods. MyPyramid.gov states the complex carbs in whole-grain breads and cereals deliver lasting energy that can be stored, while the simple carbs in fruit and veggies can deliver quick energy that must be renewed daily. About half your daily calorie intake should be in carbs. That amounts to about three slices of whole-grain bread or 1½ cups of dry cereal. By getting those carbs from fresh produce and whole grains you will get plenty of dietary fiber along with nutrition.
Healthy Protein
You should eat about a quarter of your daily calories in low-fat protein. The Harvard School of Public Health states that the high amounts of protein in beef are comparable to those in salmon, but the salmon has only about one-fourth as much fat as the beef. Other good sources of protein are poultry, nuts, legumes and seeds. Nuts, seeds and fish such as trout and herring deliver heart-healthy oils along with the high protein and low fat. Try to take in about 6 ounces of meat and beans daily.
Healthy Fat
Some fat is both healthy and necessary in your diet so your body can process fat-soluble vitamins such as A, E, K and D. MyPyramid.gov states that low-fat and no-fat dairy products help build strong bones without the unnecessary fat amounts in whole milk products. Steer clear of the empty calories or fat in processed foods, which also carry unneeded sugar, sodium and preservatives. About 3 cups of low-fat dairy products per day is right for most people.
Vitamins and Minerals
Eat all colors and varieties of veggies and fruit in order to be sure you are getting a wide variety of vitamins and minerals. MayoClinic.com states you should try starting any food shopping trip in the fresh produce section and you will be more likely to focus on low fat and high nutrition. The fresher and less processed any food you buy, the more nutritious the resulting meals. Food labels can help you choose the healthiest and least processed foods. About 3 cups of veggies and 2 cups of fruit per day is a good amount.
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