The U.S. Department of Agriculture's Food Pyramid provides plenty of information on the right kinds and amounts of healthy foods you should eat. You should be able to plan for a healthy diet, with ingredients ranging from fresh produce to whole grains, low-fat dairy and lean meats, that complements your healthy lifestyle. Keep calories in check and reach for the fresh, whole-food choices at the market, and your diet will be structured on a firm foundation of healthy and nutrition.
Whole Carbohydrate Basics
About half your diet should be made up of carbohydrates. MyPyramid.gov states that whole-grain breads, pastas and cereals have necessary dietary fiber, along with iron and B-complex vitamins. Fresh fruit and vegetables can give you quick energy in simple carbohydrates, but you will find lasting energy in the complex carbohydrates found in whole-grain foods. Milled white bread, rice and pasta should be avoided, due to less nutritional value and the lack of fiber found in processed-grain foods. You should eat about three slices of whole grain bread or about 1 1/2 cups whole-grain cereal daily.
Freshen Your Produce Intake
Plan to eat about 3 cups of vegetables and 2 cups of fruit daily as part of your healthy, food-pyramid diet. MayoClinic.com states you should start every shopping trip in the produce aisle; fresh produce contains the water-soluble vitamins and simple carbohydrates that you need every day. Pick a wide variety of colored fruits and veggies to get a good mix of nutrition as well as fiber.
Healthy Protein with Less Fat
You need only about 6 ounces of lean meat, fish or legumes to get your daily protein fix. The Harvard School of Public Health states that fish choices such as salmon deliver great protein with a quarter of the fat in the same amount of red meat. Other good protein foods are nuts, seeds and poultry. Fish such as trout and herring contain protein and heart-healthy omega-3 fatty acids. Try coating braised fish or poultry with crushed fruit or nuts for a tasty alternative.
Healthy Dairy Choices
Pick low-fat or nonfat dairy items to lower your fat intake while keeping your bones strong with calcium. Some fat is needed to process fat-soluble vitamins A, D, K and E, but beware of taking in too much fat from processed foods and snacks. MyPyramid.gov states that your daily consumption of low-fat dairy should be equivalent to 3 cups of low-fat milk. Low-fat, fruit-flavored yogurt is a healthier snack than whole-milk ice cream; it can also serve as a dip for sliced fresh fruit and vegetables.
Member Comments