A good diet meets your nutritional needs every day, without overdoing calories or dietary elements that can harm your health. Nutrient balance is generated by eating a variety of foods, which the USDA conveniently classifies in groups. Balance is maintained by consuming the different combinations of nutrients from individual foods within those categories. Choosing foods that limit calories, saturated fat, cholesterol and sodium keeps you healthy and at a proper body weight.
Protein Foods
Protein choices offer your best opportunities to reduce your intake of detrimental nutrients that threaten your metabolism. Get your protein and B vitamins from lean meats and skinless poultry. For less saturated fat and more vitamin D in your diet, choose fish such as tuna and salmon. For less cholesterol and more potassium, eat pinto beans or black-eyed peas. To reduce sodium, cook your beans from scratch or buy reduced-sodium canned beans.
Dairy Products
Milk is a crucial source of calcium and vitamin D that may also have more saturated fat and cholesterol than is safe for your cardiovascular system. In the long run, consuming low-fat dairy products will keep your heart healthy and help control your weight. The American Heart Association suggests 1-percent or fat-free milk, cheese and yogurt varieties.
Whole Grains
The iron in whole grains adds mineral balance to your menu along with protein, fiber and B vitamins. Within the same number of calories, whole-grain foods such as brown rice, oatmeal, whole-wheat breads and pastas, barley and ready-to-eat cereal deliver more nutrition than refined-grain products. The USDA recommends eating whole grains as often or more often than foods such as white rice, egg noodles and foods made with white flour.
Nutrient-dense Vegetables
The lowest-calorie vegetables, such as celery and cucumbers, sacrifice nutrient content to water, even though they are rich in fiber. Vegetables with greater nutrient density do the most to balance your diet. Choose vegetables high in vitamins A, B, C, E and K and minerals such as potassium and magnesium. You can spot nutrient-dense vegetables by their color. Choose dark green, red and orange vegetables most often, and add variety with others such as mushrooms, cauliflower and onions.
Fresh, Dried, Canned, Frozen and Juiced Fruits
Eating unsweetened fruits will provide plenty of vitamin C and fiber without calories from added sugar. At less than 100 calories per fruit or ½-cup serving, a balanced diet can accommodate fruits such as strawberries, kiwis, peaches, apples and grapes in several meals per day. Dried fruits and juice, however, have higher calories per serving. Eat raisins and other dried fruits in smaller, ¼-cup portions.
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