A healthy eating plan consists of eating at least three balanced meals consisting of foods from the five recommended food groups. These food groups contain fiber, protein, carbohydrates and healthy fats, which all work to maintain proper growth and development of the muscles, tissues and organs.
Fiber
An important aspect of a healthy eating plan is consuming dietary fiber. Fiber is contained in fruit, legumes and whole grains. There are two types of dietary fiber: soluble and insoluble. Soluble fiber dissolves in water and becomes a gel-like substance. Soluble fiber lowers blood cholesterol and helps to control blood sugar levels, according to MayoClinic. Insoluble fiber increases bulk in the colon, which helps to regulate digestion. Insoluble fiber is in wheat bran, nuts, vegetables and whole-wheat flour. Eating a diet high in dietary fiber can aid in weight loss, since it takes more time to eat foods containing fiber, and they make you feel fuller longer.
Protein
Protein is found in both meat and vegetables, and is important for maintenance of the body. Proteins are responsible for building strong bones, muscles, cartilage, skin and blood. Protein contains important nutrients called amino acids. Protein that contains all the amino acids the body needs is called "complete protein" and proteins that lack one or more amino acids are called "incomplete proteins." Protein that comes from meat, poultry or fish are complete proteins and incomplete proteins come from fruit and vegetables, grain, beans and nuts. Vegetarians don't eat complete protein sources, so the Harvard Medical School recommends eating a variety of protein-containing foods daily to cover all of the amino acids.
Carbohydrates
Carbohydrates give energy to the body and are the main recommended food source on the USDA MyPyramid. Carbohydrates are placed in two categories: simple carbohydrates and complex carbohydrates. Simple carbohydrate sources give quick energy, but often do not contain fiber or other important nutrients. Sugar is a simple carbohydrate, and starchy foods such as white potatoes and white rice convert to simple sugars in the body, thus becoming simple carbohydrates. Complex carbohydrates supply energy, fiber and other nutrients necessary for good health. Foods that contain complex carbohydrates are raw vegetables and fruit, legumes, brown rice, oats and quinoa. Complex carbohydrates cause little fluctuations to blood insulin levels, which make them a sensible choice for diabetics or people with insulin resistance.
Healthy Fat
A diet high in cholesterol, trans fat or saturated fats can cause serious health problems that may lead to heart disease, heart attack or stroke. Saturated fat, trans fat and cholesterol can raise low-density lipoprotein "bad cholesterol" levels and may decrease high-density lipoprotein "good cholesterol" levels. If the LDL level is too high, you can decrease it by replacing saturated fats, trans fat and cholesterol with monounsaturated and polyunsaturated fat. According to the American Heart Association, replacing these bad fats with heart-healthy unsaturated fats may reduce your risk of heart disease.
References
- MayoClinic.com; Dietary Fiber Essential for a Healthy Diet; May 2009
- American Heart Association; Whole Grains and Fiber; March 2011
- Harvard School of Public Health: Protein
- Utah Education Network: Carbohydrates Simple and Complex
- Glycemic Index: What is the Glycemic Index
- American Heart Association; Know Your Fats; Jan 2011
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