You want to start eating right but are unsure of where to start. The media is loaded with healthy eating advice from television to magazines, but it can be a challenge to make the right choices. Getting the right amount of nutrients is the foundation of proper nutrition. A healthy eating plan involves choosing foods with a high nutritional value to create a balanced, sensible diet plan.
Carbohydrates
Carbohydrates serve as the fuel source to provide energy to the body. Carbohydrates are broken down into simple carbohydrates and complex carbohydrates. Simple carbohydrates are made from white flours and refined sugars that digest quickly and are more likely to be stored as fat if they are not burned as fuel. Complex carbohydrates are high in fiber and take longer to digest so they fill you up with fewer calories. Stick to complex carbohydrates like high-fiber cereals, whole grains, oatmeal, brown rice, fruits and vegetables. Limit simple carbohydrates like white rice, white pasta or breads and baked goods. Aim to get 45 to 65 percent of your daily calories from carbohydrates, recommends the Centers for Disease Control and Prevention.
Fruits and Vegetables
Fruits and vegetables are a form of complex carbohydrate and offer health benefits like decreased risk for cardiovascular disease and improved health. Fill up on plenty of colorful, fresh fruits and vegetables. Stay away from canned or frozen fruits and vegetables that are preseasoned or presweetened. The daily recommendation is five to 13 servings of fruits and vegetables per day, according to the Harvard School of Public Health.
Proteins
Proteins break down into amino acids, which are the building blocks of the body. The body is made up of proteins that are broken down and rebuilt each day. Protein aids in tissue repair. Shop for protein sources like legumes, lean meats, eggs, low-fat dairy, soybeans, poultry, fish and tofu. Try to get 10 to 35 percent of your daily calories from protein, suggests MayoClinic.com.
Healthy Fats
Monounsaturated and polyunsaturated fats or healthy fats supply the body with omega- 3 and omega-6 fatty acids that help improve heart health and help lower blood cholesterol levels. Include a variety of healthy fats in your diet like olive oil, nuts, salmon, flaxseed oil, avocado, nut butters and seeds. The American Heart Association recommends two to three servings of fat per day.
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