Eating healthy may seem overwhelming at times because new information is constantly being discovered about which foods are good for you and which ones aren't. Sticking to healthy meals and snacks protects your health and prevents diseases that include cancer, heart disease and diabetes. Healthy eating doesn't have to be difficult or expensive; make small changes over time and soon it will be a way of life.
Include All the Food Groups
Using the U.S. Department of Agriculture's Food Guide Pyramid takes the guesswork out of healthy eating. The pyramid outlines how many servings from each food group you should eat each day. This amount varies depending on age, gender and level of physical activity. Choose a variety of fruits, vegetables, whole grains, lean protein, low-fat dairy and healthy fats. This will help you reach your intake recommendations for nutrients that support good health, including fiber, calcium, iron, potassium, carbohydrates, protein, and vitamins A and C.
Monitor Calorie Intake
Most nutritional information is based on a 2,000-calorie diet, which is an average of the number that most people should get. However, talk with your doctor to determine a healthy calorie intake for you, which may be lower or higher depending on weight and health conditions. Aim to get most of your calories from healthy foods that appear on the Food Guide Pyramid. Choosing lower-calorie foods allows you to eat more of them without exceeding the calorie recommendations for each day. At the same time, these foods are typically higher in nutrients than junk food.
Practice Portion Control
A healthy diet is made up of moderate portions of all foods. Use the Food Guide Pyramid to determine what a serving size is from each group. For example, a serving from the protein group is 3 oz. while a serving from the dairy group is 1 cup. Overeating leads to weight gain, which in turn increases your risk of diabetes, obesity, heart disease and depression. If you are just starting out with a healthy eating program, you may want to use measuring utensils until you are more familiar with what a serving looks like.
Limit Junk Food
Healthy eating limits foods that contain little to no nutrition, which includes fast food, candy, soda, cookies, chips, cake and frozen pizza. However, completely eliminating them is not necessary and will lead to feelings of deprivation, putting you at risk of binge eating. Build your favorite indulgences into your calorie count so that you stay within a healthy range, but get to enjoy an occasional treat. Filling up on mostly nutritious foods covers your nutrient needs and protects your health, which makes it possible to eat junk food sometimes.
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