Food For A Basic Diet Plan

A healthy diet should include sources from each of the food groups. Consuming a wide array of foods ensures that your body receives optimal nutrition during your diet. The U.S. Department of Agriculture notes that healthy diet foods should be nutrient dense, colorful and high in fiber. If you suffer from a health condition or injury, contact your physician for a consultation before you change your diet.

Vegetables

Vegetables are part of a healthy and balanced dietary regimen, reports the Centers for Disease Control and Prevention. Since vegetables contain low fat and few calories, they are beneficial to your diet plan. They also supply your body with vitamins, fiber, minerals and other nutrients. Ideal vegetables include carrots, cabbage, romaine lettuce, collard greens, bell peppers, turnips, mustard greens, kale, winter squash, broccoli, cucumbers and eggplant. You can also include vegetables in stews, broths and soups for maximum nourishment.

Fruits

Fruits are loaded with antioxidants and other nutrients. Antioxidants strengthen your immune system and fight off free radical damage. Your body needs antioxidant nourishment to promote healthy body functions, which is beneficial if you are adjusting your diet. Vitamin E and vitamin C are powerful antioxidants found in fruit sources. Fruit to include in your diet plan include apples, oranges, pears, peaches, nectarines, cantaloupes, watermelons, papayas, tangerines, lemons, limes, bananas, grapes and strawberries. Puree or blend fruits into smoothies or fruit juices for added options.

Lean Meats and Fish

Protein is important for muscle repair and development. It is found in every tissue, muscle and cell throughout your body. Lean meats and fish contain the highest concentrations of protein. Fish in particular are also a healthy source of omega-3 nutrients, which, according to the University of Maryland Medical Center, also promotes body functions and good cholesterol levels. Ideal protein sources include salmon, lake trout, sardines, tuna, pork tenderloin, chicken breasts and shellfish.

Dairy

Dairy products contain large amounts of calcium and vitamin D, which are beneficial for promoting bone health and development, reports the USDA. They may also lower your risk of colon cancer and osteoporosis. Since most dairy products rank high in saturated fat, choose sources with no fat, low fat or reduced fat. Dairy sources include yogurt, milk, eggs, cheese and ice cream.