Good Diet Plan to Start

Making the choice to follow a healthy diet can yield a wide range of benefits, from decreased risk for disease to improved immune system function. With the plethora of nutrition advice available through outlets such as TV, magazines and health websites, it can be a challenge to know which diet recommendations are right for you. Follow a diet that includes highly nutritious foods to promote long-term health.

Proteins

Cells and organs in the body are made up of proteins that are constantly being broken down and repaired. Consuming proteins aids in tissue repair, growth and development. Include plant- and animal-based proteins in your diet, such as low-fat dairy, soybeans, lean meats, fish, legumes, poultry, seafood, tofu, eggs and nuts. Have a serving of protein at every meal. Limit protein sources that are high in fat, such as full-fat dairy products and fatty cuts of meat, such as bacon. The daily recommendation is 50 to 175 g of protein per day, based on a 2,000-calorie-per-day diet, according to MayoClinic.com.

Carbohydrates

When carbohydrates are digested, they are broken down into glucose, which is one of the main sources of fuel for the body. Carbs exist in two forms: simple and complex. Simple carbs are made from refined grains such as white flour and sugar and include foods such as white bread and baked goods. Complex carbs are high in fiber and take longer to digest, so you feel full with less food. Consume complex carbs such as vegetables, whole grains, fruits, brown rice, oatmeal and foods made with whole grain flour. The daily recommendation is 225 to 325 g of carbs per day, notes MayoClinic.com.

Fats

The body needs dietary fat to function properly. Monounsaturated and polyunsaturated fats offer health benefits such as lowered blood cholesterol and improved heart health. Include a small amount of unsaturated fats in your diet, such as nut butters, olive oil, avocado, coconut oil, nuts, seeds, flaxseed oil and salmon. Limit foods high in saturated fats, such as bacon, fast foods and fried foods. The American Heart Association recommends getting two to three servings of fat per day.

Foods to Avoid

Try to stay away from foods that have been manipulated before they get to you, such as processed or prepared foods, including cold cuts, bacon, sausage, frozen dinners, pre-seasoned foods and boxed meals, which all seem convenient, but contain large amounts of chemical preservatives, sodium, fats and refined sugars. Instead of reaching for a bag of potato chips, reach for fresh fruits or vegetables for a healthy snack.