The basic differences between healthy and unhealthy food have to do with nutrition, additives, fat content and dietary fiber. A balanced, healthy food regimen should include a ratio of 2:1:1 of total calories consumed in healthy carbs, protein and fat. Eat whole, unprocessed, fresh food, and you will avoid the preservatives, added sodium and empty calories of less-healthy, processed food.
Healthy Carbs
About one-half your calorie intake should be in healthy carbs. Whole-grain breads and cereals contain iron, B-complex vitamins, as well as dietary fiber for good digestion. Complement the lasting energy you get from the complex carbs in whole-grain foods with the simple carbs found in fresh fruits and veggies, which also supply quick energy, water-soluble vitamins and dietary fiber. Avoid the processed pastas, cereals and milled, white bread choices for carbs because vitamins, minerals and fiber are lost in the milling process.
Healthy Protein
Get the healthy protein you need without the unneeded fat contained in red meat by choosing fish, poultry and legumes. Fish, such as salmon, is a better choice than beef because it contains one-fourth of the fat you find in beef with nearly as much protein as beef. Try eating about 6 oz. fish, poultry or beans daily to get the protein you need. Nuts and seeds are also a good source of protein and contain heart-healthy oils as well.
Unhealthy Fat
Avoid too much fat in your diet by steering clear of processed snacks and whole-milk dairy products. Start your shopping with fresh produce. When you do that, you will put the focus where it's needed by filling your basket with a variety of fruits and veggies for snacks, side dishes and salads. The more varieties of colors you eat in your fruit and veggie choices, the wider the variety you will get of vitamins, minerals and trace elements for your diet. Both low-fat and even nonfat dairy products will help you avoid cholesterol-building fat in whole-milk dairy choices.
Unhealthy Calories
Since any calories you take in that aren't burned daily turn to stored fat, avoid obesity-related chronic diseases like diabetes and heart disease with limited calories per day. Women should only consume 10 calories per pound of their body weight if they don't want to gain weight. Men can eat about 13 calories per pound of weight without gaining. Add at least 30 minutes of brisk walking or cycling daily, and you will be able to add another 2 calories per pound without gaining weight.
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