If you gravitate toward the same foods most of the time, you may be putting yourself at risk for diet-related diseases, such as type 2 diabetes and heart disease. Eating a healthy, balanced diet will reverse that trend while giving your meals a much-needed makeover. Balanced nutrition supplies your body with the protein, minerals, fatty acids, carbohydrates and vitamins that it needs every day. Plan your meals with various ingredients from every food group to achieve a better nutritional profile and health outlook.
Protein
Like most American diets, yours probably already contains enough protein, but you may also derive too much saturated fat and cholesterol from those foods. Balance your intake of these nutrients by choosing lower-fat sources such as fish, skinless poultry, lean meats and beans. The American Heart Association suggests alternating selections such as tuna, salmon, turkey breast, beef or pork loin and pinto beans.
Grains
If you eat white breads, regular noodles and white rice, increase the nutrition in your meals by moving to whole-grain foods instead. In the same calorie counts, you'll benefit from greater fiber, iron and vitamin B in whole-wheat breads and noodles and brown rice. Healthy breakfast foods include wheat and oat bran cereal, oatmeal, rye bread and corn grits.
Dairy
If you're still drinking whole or 2-percent milk, or don't drink milk at all, make a commitment to calcium for better bone, teeth and heart health. The saturated fat and cholesterol in dairy products can harm your arteries, so choose varieties with all of the calcium and less of the detrimental nutrients. The American Heart Association recommends 1-percent and fat-free milk, yogurt and cheese as safe sources of calcium, potassium and vitamin B.
Vegetables
Diets that emphasize protein, grain and dairy foods may skimp on vegetables and fruits. Increase your vitamin, mineral and fiber intake by eating more veggies in wide variety. Carrots, red peppers, tomatoes, spinach and broccoli lend significant vitamins A, B, C, E and K, potassium, magnesium and iron to your daily totals. The USDA advises rotating your choices among red, orange and green vegetables to balance your nutrient intake over time.
Fruit
Fruits deliver different ratios of vitamin C, potassium and fiber as well as sweet and tart tastes to your meals and snacks. To keep your calorie intake and expenditure balanced, select unsweetened frozen or canned fruits and eat whole fresh fruits more often than highly concentrated fruit juices. Apples, oranges, grapes, berries, melons, pineapples, kiwis, pears and other types of fruit in your diet enhance your nutritional profile without detrimental solid fats and cholesterol.
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