Several times per week you may hear food manufacturers with advertisements for food items that are a part of a healthy, balanced diet. Although it may seem that you are being lured into a marketing ploy, eating a healthy and balanced diet is important. If you are unsure of what that means, federal health organizations like the U.S. Department of Agriculture have developed guidelines.
Fruit
Fruit can be easily overlooked in your diet sometimes. However, the USDA states that fruit should be eaten every day. According to the USDA, men should eat 2 cups of fruit each day and women should eat 1-1/2 to 2 cups of fruit daily. Fruit supports a healthy diet by providing natural sources of fiber, antioxidants and vitamins. Experiment with incorporating fresh, canned or frozen fruit into your diet.
Vegetables
Vegetables are generally easier to eat as a regular part of your diet but most adults don't eat enough of them every day. Men should eat 3 cups of vegetables each day and women should eat 2-1/2 to 3 cups each day. Like fruit, vegetables provide significant sources of dietary fiber and vitamins. In addition, vegetables are very versatile and can be eaten in a variety of ways. Building your diet on a foundation of vegetables helps to support a healthy diet. Salads are often a convenient way to add vegetables to your diet but cooked vegetables should be eaten as well.
Whole Grains
Whole grains are important for your diet because they aid in the digestive process and help to prevent cardiovascular diseases. Men should aim to eat 3-1/2 to 4 oz. of whole grains each day and women should try to consume 3 oz. of whole grains. Whole grains include hot or cold cereals, rice or whole-wheat bread.
Protein
Protein provides your body with an energy source and helps to keep your muscles and muscle tissue healthy. Meat is one of the most commonly consumed types of protein. However, you should also incorporate beans and plant-based proteins such as soy products into your diet as well. Women should eat 5 to 5-1/2 oz. of protein and men should eat 5-1/2 to 6 oz. of protein each day. Proteins include chicken, beef, seafood, tofu and beans.
Dairy
Dairy is another important part of a balanced diet. Men and women should both eat 3 cups of dairy each day. Milk, cheese and yogurt are all forms of dairy. If you are lactose intolerant, purchase dairy products that are low in lactose or even lactose-free.
Discretionary Foods
You might see a group of foods referred to as discretionary foods. This category is comprised of fats in the form of oils and sugars. It is not necessary to eliminate these foods from your diet but you should eat them in smaller quantities. For example, the Mayo Clinic recommends limiting your intake of total fat to 44 and 78 g each day. In addition, the American Heart Association recommends limiting your intake of sugar to 9 tbsp. of sugar if you are a man and 6 tbsp. of sugar if you are a woman.
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