Ensuring that you get all the nutrients you need and maintaining a healthy weight can help prevent serious health problems. Following a balanced diet that includes complex carbohydrates, lean proteins and heart-healthy fats will give you the energy you need to accomplish your goals. A good diet is only the first part of staying fit and healthy; it's important to get regular physical activity to stay strong and keep your metabolism functioning.
Calories and Metabolism
Even when your body's at rest, countless chemical processes are sustaining you. These processes require energy, which comes from calories in the food you eat, known as your basal metabolic rate. You need to consume enough calories to sustain you and support your physical activities. If you eat fewer calories than you need, you can lose weight. If you eat more, the calories will be stored as fat, leading to weight gain. On average, eat 12 to 15 calories per pound of your ideal body weight, 12 calories if you're more sedentary and 15 calories if you're more active. For example, a 150-pound person who exercises 30 minutes daily would need about 2,200 calories to maintain his weight.
Macronutrients
There are three macronutrients -- protein, fat and carbohydrates. The 2010 Dietary Guidelines for Americans recommends that 10 to 35 percent of your calories come from protein, 20 to 35 percent come from fat, and 45 to 65 come from carbohydrates. Protein is used to build muscle, brain cells, skin, hair and nails and repair cells. It is also converted into hormones such as adrenaline. Fat facilitates fat-soluble vitamin absorption and helps control inflammation. It stores calories and is critical for brain development. Carbohydrates converted into glucose are your primary energy source and provide essential vitamins and minerals.
Making Healthy Choices
Once you know how many calories you need and where those calories should come from, you'll need to make nutrient-dense choices. When choosing carbs, look for high-fiber complex carbohydrates such as vegetables, fruits, legumes and whole grains. Limit foods with added sugar, which can increase calorie content without providing any nutritional value. Eat lean proteins such as poultry and seafood -- beef, pork and lamb can be high in saturated fat, which is linked to elevated cholesterol and increased risk of heart disease. Unsaturated fats, found in vegetable oils, avocados and nuts, should be used in place of saturated fats such as lard or butter.
Additional Healthy Diet Ideas
Following a healthy eating plan doesn't have to be challenging but may take some planning. You may make poor choices when you're too hungry -- avoid this by always eating breakfast and trying to eat every three to five hours. Eating on a regular schedule will keep glucose levels stable and give you the energy you need. Limit your sodium to 2,300 mg if you have no risk factors for high-blood pressure or cardiovascular disease. If you are at risk of developing hypertension or already have it, limit your sodium to 1,500 mg daily. Always talk to your doctor about your individual nutritional needs.
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