Healthy Dietary Habits

A healthy diet is made up of a variety of foods that provide you energy to function throughout the day. Food is fuel for the body and you want to enjoy your food, but some tasty edibles come with high health cost, such as diabetes or heart disease. Processed foods, fast food and sugar or sodium-filled junk foods are not the best choices in a healthy diet. Choose your healthy diet formula based upon your particular health status and overall nutrition goals.

Consume Only the Calories You Need

Calories from food are the basic unit of energy that helps you function at optimal levels. You need to consume calories every day, but your total daily consumption is specific to your body weight, gender and activity level. Determine how many calories you need daily to sustain your current weight and stick to this number if you plan to maintain your health. Calculate your calories by multiplying your weight by 15 if you are an active male or 13 if you are inactive and multiply by 12 if you are an active female or 10 if you are inactive. The result is how many calories you need to consume each day to stay at your current weight. Fat, protein and carbohydrate containing foods is where you get your calories. A healthy diet is low in bad fats, includes lean sources of protein and is plentiful in complex carbohydrates from fruits, vegetables and grains.

Reduce Your Portions and Eat Frequently

As a child, you were likely told to clean your plate and eat three square meals a day. Although this was not bad advice for the time, it may have led to some unhealthy dietary habits, including overeating and hefty meal portions. A healthier alternative is consumption of frequent, smaller meals. Five to six healthy meals, with one or two being snacks between three smaller portioned meals, helps you sustain a healthy metabolism and nutritional balance. Serving sizes listed on the nutrition labels of foods are a guide for the amount of nutrients and calories you consume. Portions tend to be bigger than an actual serving size, so remain cognizant of how much you eat. The more frequently you eat throughout the day, the less likely you are to overindulge in meal portions. Avoid second helpings, eat nutrient-rich foods that are lower in calories but also fill you up, and cut your portions in half when you eat out.

Good Fats and Lean Protein

Saturated and trans fats are "bad" because they accumulate in your arteries and lead to eventual blockage of blood flow. These are also the source of bad cholesterol in your diet. Unsaturated fats are "good" because they provide your body with nutrients from fat that does not clog your arteries. Protein is mainly found in animal-based foods and this nutrient is important for muscle and tissue health. Consume 35 percent of your daily calories from fat with no more than 10 percent of that number being from bad fats. Consume 10 to 35 percent of your daily calories from lean protein sources, which may also contain fat. Bad fats are found in beef, whole dairy and poultry skin. If you eat beef, choose sirloin and trim the extra fat off the meat. Choose low or no-fat dairy and clean the skin from your chicken. Avoid fried foods, use of lard or butter and cook instead with olive or canola oil. Alternative plant-based sources of protein include beans, nuts and soy products.

Eat Plenty of Produce and Grains

Vegetables, fruits and whole grains are healthy carbohydrates. The majority of your healthy diet calories should come from 45 to 65 percent of carbohydrates. Consume a variety of colorful fruits and vegetables, which are low-calorie, virtually fat free and a healthy source of fiber for digestion. Sweet potatoes, squash, broccoli, salad greens, berries and citrus are few of the many types of produce you can include in your daily diet. Whole grains like wheat bread or pasta, bran cereals and oatmeal are important for energy and fiber as well. Add a vegetable and grain to each meal and choose fresh fruit as a snack or dessert item instead of junk foods.

Exercise and Indulgences

In addition to your healthy diet, exercise once a day. Walk for 30 minutes, go for a bike ride or try a fitness class. Vary your exercises to stay motivated. Regular exercise strengthens your heart, boosts your metabolism and helps you to feel good. Indulgences like alcohol are allowable in a healthy diet if you drink in moderation. Limit your consumption to one or two small servings a day if you already enjoy alcohol but if you drink to excess, consider quitting. Sweet treats and junk food are not part of a healthy diet, but a once-monthly indulgence may not harm your health. Talk to your physician about your dietary needs and create a plan that works best for your health.