A healthy, well-balanced diet should contain several essential components that foster good nutrition. It's important to eat plenty of fruits and vegetables along with good sources of whole grains. You also require protein, which is found in meat and non-meat sources; vegetarians and vegans must meet daily protein requirements through foods like legumes, nuts and soy products. Low-fat dairy is important to meet daily calcium and vitamin D requirements; however, if you are lactose intolerant or don't consume animal-based food items, calcium needs can be met with other calcium-rich foods or calcium supplements.
Vegetables and Fruits
The Produce for Better Health Foundation recommends that fruits and vegetables make up half your plate at each meal. It's important to include a colorful variety of produce to provide the different nutrients found in various fruits and vegetables. Fresh or frozen produce is the best choice nutritionally as canned fruits and vegetables often contain extra sodium or sugars and some nutrients are lost in the canning process.
Whole Grains
Breads, pastas, rolls and crackers containing whole grains promote digestive health, heart health and can help protect against some types of cancer. Check food labels for the Whole Grains stamp to be sure that what you are purchasing is a good source of whole grains. The American Dietetic Association recommends three servings of whole grains per day. One serving could be ½ cup of oatmeal or brown rice, 1 slice of whole wheat bread or 5 whole-grain crackers.
Protein
To meet daily protein requirements, most adults need 5 to 6 oz. of protein foods every day. Opt for naturally lean sources of protein including fish, eggs, chicken, turkey or pork. If you eat beef, choose lean cuts and remove visible fat before cooking. Purchase ground meats containing the highest percentage of lean meat; for example, 95 percent lean ground beef contains less fat than 90 percent lean. Non-meat sources like lentils, kidney beans, chickpeas, soy products, nuts and seeds can also help you meet daily protein requirements. Vegetarians and vegans should also be sure to consume good sources of iron and zinc and to make up for the additional nutrients found in meats, which can be missing in some vegetarian diets. For iron, include dark green, leafy lettuces, dried fruits and fortified breakfast cereals. Soy products, like tofu or soy milk, legumes and nuts are good sources of zinc.
Calcium and Vitamin D
Dairy is the best source of calcium and also contains vitamin D. Choose the lowest fat version of dairy products your taste buds can tolerate. Milk, cheese, yogurt, sour cream and ice cream are all available in lower fat versions. If you are a vegan or a vegetarian who doesn't eat dairy foods, try alternate sources of calcium and vitamin D, like soy milk, rice milk, fortified orange juice and fortified cereals.
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