You will take in a healthy, balanced diet if you eat a good mix of whole, fresh foods, low-fat dairy items and lean meat, beans or fish. The less processed the foods you eat, the more nutrition and dietary fiber you can expect from these foods. Keep the total calories eaten per day in check to keep from putting on too much stored fat that could lead to obesity-related diseases such as heart disease and diabetes.
Start Off With Fresh Produce
Begin your shopping for a healthy, balanced diet in the fresh produce section of the market. Starting with a variety of fresh produce puts the focus on vitamins and minerals you need for proper cell function and dietary fiber. Pick different-colored produce for a full spectrum of vitamins and minerals. Each person should eat about 3 cups of veggies and 2 cups of fruit daily.
Keep Calories in Check
You can keep calories within healthy limits by checking food labels for calorie content. Men should take in about 13 calories for each pound of their body weight daily without weight gain, according to the University of Maryland Medical Center. Women can take in only about 10 calories per pound without weight gain unless they exercise for at least a half hour per day. Exercise will allow both men and women an extra 2 calories per pound of body weight without gaining any pounds.
Make Grains Whole
Choose whole grains instead of processed grains for bread, cereal and pasta. Whole grains use the entire kernel for good dietary fiber, iron and B complex vitamins. Milled breads and processed cereals lose nutrition and dietary fiber during processing. The complex carbs in whole grains also take longer to process in the body for lasting energy. Eat about three slices of whole-grain bread or 1-½ cups of whole-grain cereal daily.
Keep Dairy Fat Low
Choose low-fat dairy products to get the calcium you need for strong bones without too much fat content. Low-fat dairy choices provide adequate fat for processing fat-soluble vitamins such as A, K, D and E without the accompanying fat found in whole-milk products. Fruit-flavored, low-fat yogurt can make a good dip for sliced veggies and fruit that can be a healthy snack or side dish. Take in about 2 cups of low-fat milk or its equivalent in low-fat dairy products daily.
Fishing for Lean Protein
Avoid red meat and go for fish, poultry or legumes when choosing high-protein foods. If you choose salmon instead of an equal amount of beef steak, you will get almost as much protein with a quarter of the fat. Other good fish choices are trout and herring because of the heart-healthy, omega-3 fatty acids they contain. You should eat about 6 oz. of fish, legumes or poultry daily.
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