The foundation of a healthy lifestyle is maintaining an appropriate weight through proper diet and physical activity. Following an enjoyable eating pattern loaded with nutrient-dense foods can make the difference between wellness and poor health. An intake of 2,000 calories per day is considered to meet the needs of the average individual, according to the guidelines used to determine daily values. This number may need to be adjusted for you based on your current weight, activity level and whether you begin to gain weight or lose weight unnecessarily.
Fruits and Vegetables
Plant foods should be the basis of all diets. The U.S. Department of Agriculture's "Dietary Guidelines for Americans 2010" suggests an individual consuming 2,000 calories daily should consume 2 cups of fruit and 2 ½ cups of vegetables. Choose produce with the most color to get the most nutrients. Fruits and vegetables are rich in potassium, fiber, magnesium, and phytonutrients providing protection against kidney stones, bone loss, cardiovascular disease, high blood pressure, diabetes and certain cancers.
Whole Grains
Grains provide carbohydrates the body needs for energy. The grain group includes whole-grain choices like brown and wild rice, oats, whole wheat, quinoa, millet, amaranth, popcorn, bulgur, barley and rye, as well as more refined foods like white bread and pastas. A 1 oz serving is a slice of bread, ½ cup cooked rice, pasta or cereal, a 6-inch tortilla or about ¾ to 1 cup ready-to-eat cereal. The "Dietary Guidelines for Americans 2010" recommends consuming at least half of your grains from whole grains. But the Harvard Healthy Eating Pyramid recommends choosing only whole-grain products to help avoid type 2 diabetes and heart disease.
Protein
Protein foods include nuts, seeds, soy products, meat, poultry, eggs and seafood. The U.S. Department of Agriculture's guidelines recommend consuming 5.5 oz. equivalents of protein foods. A 1 oz equivalent includes 1 oz of lean meat, poultry or fish, 1 egg, 1 tbsp. of nut butter, ½ oz. of nuts or seeds and ¼ cup cooked beans or peas. Choose plant protein sources, fish and lean cuts of meat and poultry. Consuming high amounts of red and processed meats may increase risk of heart disease, diabetes and colon cancer, according to Harvard School of Public Health, so these should be limited.
Dairy
Dairy products are also a good source of protein as well as calcium and vitamin D. The dietary guidelines suggest 3 cups of dairy if consuming a 2,000-calorie diet. A 1 cup dairy equivalent is 1 cup of cow's milk, fortified soy beverage and yogurt or 1 ½ oz of natural cheese. The Harvard group suggests limiting dairy to 1 to 2 servings per day due to a potential link between dairy products and ovarian and prostate cancers. If you do not eat dairy products, talk to your doctor about taking calcium and vitamin D supplements.
Healthy Fats and Oils
Americans get about one-third of their daily calories from fat, so Harvard School of Public Health recommends making sure the fat you use is healthy, unsaturated fat. Good sources include vegetable oils like olive, canola, soy, corn, sunflower and peanut, trans fat-free margarine, fatty fish, including salmon, as well as nuts, seeds and avocados. "Dietary Guidelines for Americans 2010" recommends consuming 27 g of oils per day.
References
- "Dietary Guidelines for Americans 2010"; Appendices 7: USDA Food Patterns; United States Departments of Agriculture and Health and Human Services; 2010
- Harvard School of Public Health: Food Pyramids: What Should You Really Eat?
- National Heart Lung and Blood Institute: Healthy Eating, Food Exchange Lists
- U.S. Department of Agriculture: My Pyramid
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