A healthy diet can help people feel better and prevent diseases such as high blood pressure, obesity, heart disease, stroke, certain cancers and diabetes. Researchers at HealthierUS.gov, a site run by the U.S. Depart of Health and Human Services, report that cancer deaths in the United States could be lowered by as much as 35 percent as a result of healthier eating habits.
Inclusions
A healthy diet should consist of nutrient-dense foods and drinks from the five basic food groups. The United States Department of Agriculture (USDA) suggests that a healthy 2,000-calorie diet should consist of two cups of fruit and two and a half cups of vegetables every day. Vegetables should be mixed up to include the five vegetable sub-groups each week and include orange, dark green, starchy, legumes and other vegetables. Three cups of whole-grain products and three cups of low-fat or fat-free dairy also should be included in a day's diet.
Fats
A healthy diet is one that is low in saturated fatty acids. Researchers at the USDA report that less than 300 mg of saturated fat, or less than 35 percent of the total day's caloric intake, per day is the best way to maintain good nutrition. Trans fats should be as low as possible. Good fats, those that the body needs, come from monounsaturated and polyunsaturated fats found in food such as nuts, vegetable oil and fish.
Calories
Calories eaten and expended should balance each other out in order to maintain good health and avoid medical issues and weight gain. To prevent weight gain, consumers should gradually reduce the number of calories eaten while increasing the amount of exercise each day. Weight gain typically is a gradual process that can be alleviated by eating healthy.
Preparation
Food preparation can make a big difference in the nutritional value of a healthy diet, report doctors at the USDA. Sugar and other caloric sweeteners should be limited. A healthy diet contains no more than 2,300 mg of sodium, or one teaspoon of salt per day. Take food safety precautions to maintain health as well. Cook foods to kill microorganisms and keep food chilled at the proper temperatures. Keep hands and food preparation surfaces clean and avoid raw milk and meat.
Quality
Doctors at the Harvard School of Public Health say that by choosing the best quality foods, consumers don't have to be as concerned about quantities. Healthier eating habits can be formed not by counting and measuring, but by making wiser choices. By choosing to eat more fresh food, it also becomes easier to manage a healthy eating regimen since most of the excess salt and partially hydrogenated fats are found in prepared packaged foods.
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