There is so much conflicting advice on diet that it can be difficult to separate fact from fiction. Unfortunately scientific research can be interpreted in a variety of ways; even nutrition experts disagree about the best way to lose weight, prevent chronic disease and stay healthy. However, a few basic principles are part of almost everyone's recommendations.
Limit Processed Foods
Packaged processed foods may be convenient, but at what cost? Many packaged foods are full of added sugars, sodium and trans fats. No matter what type of diet you choose, eating whole foods, such as vegetables, fruits and lean meats should be emphasized. Make your grains whole, rather than refined -- these convert to sugar. Whole grains are often higher in nutrients -- a healthy diet emphasizes nutrient density, ensuring your body gets the essential vitamins and minerals it needs, from foods rather than supplements.
Eat Your Vegetables
Eat more vegetables, whether raw, cooked or fermented. Even low-carb diets stress the importance of eating high-fiber leafy green vegetables. Many diets emphasize green, yellow and orange vegetables and recommend avoiding starchy white vegetables. Vegetables provide essential vitamins and minerals, they're low in calories, they're high in fiber and they're relatively inexpensive.
"Good" and "Bad" Food Lists
Very few whole foods are inherently "bad." Beware fad diets that have lists of acceptable and unacceptable foods, especially those that eliminate entire food categories, such as carbohydrates or fats. Most healthy diets provide a balance of protein, carbs and fats -- without vilifying any particular macronutrient. Diets that promote moderation in all things are also easier to maintain long-term.
The Healthiest Diet for You
Take your individual needs into account when choosing your diet. Obviously your caloric needs are different if you are underweight, rather than overweight. If you have diabetes, you need to limit carbohydrates and sugars, and if you're a bodybuilder, you need more protein than the average dieter. If you have renal failure, you might need to avoid whole grains and certain vegetables, such as spinach and tomatoes that are high in potassium and phosphorous. A healthy diet provides the nutrients your body needs to thrive.
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