Making healthy daily food choices promotes positive emotional and physical well-being. A balanced diet, based on nutritious foods, can strengthen your immune system, which provides protection from infections and disease. Eating a variety of healthy foods guards against nutrient deficiencies, which are linked to numerous ailments, including dizziness, fatigue, depression, skin problems and organ damage. Dieting can cause similar effects. Do your best to make nutritious choices most of the time. When in doubt, seek guidance from a dietitian.
Fruits and Vegetables
Fruits and vegetables provide plentiful antioxidants, such as beta-carotene and vitamin C, which support your body's ability to resist and heal from injuries and illness. Diets rich in fruits and vegetables are linked with a reduced risk for obesity and chronic diseases, according to the Harvard School of Public Health, yet few Americans meet the daily recommended intake of at least nine collective servings, or 4.5 cups, per day. Incorporate a variety of types and colors into your daily routine for broadest nutrient benefits. Varieties particularly rich in antioxidants include berries, tomatoes, citrus fruits, broccoli, leafy greens, bell peppers and squash.
Whole Grains
Unrefined, whole grains provide more vitamins, minerals, antioxidants, fiber and protein than refined grains, such as flour. Americans, on average, eat fewer than one ounce of whole grains per day, according to the 2010 Dietary Guidelines for Americans. Increasing your intake to at least three one-oz servings per day may help guard against undesirable weight gain, heart disease and digestive problems, such as constipation. Nutritious examples include barley, oats, quinoa, brown rice, wild rice and popcorn. When purchasing breads, cereal and pasta, check ingredients lists to ensure that whole grains are listed as main ingredients.
Lean Protein
Protein provides amino acids, which are the building blocks of lean tissue. Protein-rich foods promotes physical strength, tissue repair, proper brain function and blood sugar balance. They also provide rich amounts of B-vitamins, such as thiamin and vitamin B-6, the antioxidant vitamin E, and essential minerals, such as iron and zinc. Top sources of protein include meats, fish, dairy products, eggs, nuts and legumes. The Dietary Guidelines for Americans recommends choosing primarily lean protein sources, such as low-fat milk, skinless poultry and legumes, to avoid excessive saturated fat and cholesterol intake. The oil in walnuts and cold-water fish, such as salmon, herring, mackerel, halibut and albacore tuna, are rich in omega-3 fatty acids -- essential fats that can improve cholesterol and blood pressure levels and guard against heartbeat abnormalities.
Calcium-Rich Foods
As a whole, Americans consume too little calcium, which is essential for bone health. Your daily calcium needs can be met by consuming roughly three to four servings of low-fat milk or yogurt, according to the Office of Dietary Supplements. Other healthy sources of calcium include fortified soy milk, orange juice and cereals, tofu, canned fish and mozzarella cheese. Spinach, almonds, frozen yogurt and kale provide moderate amounts.
References
- Harvard School of Public Health: Vegetables and Fruits
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2010
- American Heart Association: Fish and Omega-3 Fatty Acids
- Office of Dietary Supplements: Calcium Fact Sheet
- National Eating Disorders Association: Know Dieting: Risks and Reasons to Stop
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