Many people mindlessly pull into a drive-through and pick up a combo meal for dinner, or neglect to monitor their serving sizes, especially in restaurants, where portions can be much more than what anybody needs. Eating a healthy diet requires focusing on what goes on your plate and in your mouth. Vitamin and mineral supplements can help boost your intake of important nutrients, but they can't replace the nutrition you get from eating an array of healthy, whole foods in sensible amounts.
Step 1
Eat breakfast every day. Eating a well-balanced morning meal helps you get your daily requirement of nutrients; assists in weight management; and promotes heart, bone and digestive health, the International Food Information Council Foundation reports. Add breakfast foods to your grocery list so your kitchen is stocked. If you don't like breakfast foods, try eating a sandwich and a piece of fruit.
Step 2
Consume plenty of fruits and vegetables, which are high in vitamins, minerals and fiber, and low in calories and fat. Eating a wide variety of fruits and vegetables also can help you manage your weight and reduce your risk of high blood pressure, according to the American Heart Association. The AHA recommends that an average adult who consumes 2,000 calories a day should try to eat at least 4.5 cups of fruits and vegetables daily.
Step 3
Choose lower-fat meats and dairy. In general, adults should consume no more than 6 oz. of skinless poultry and trimmed lean meats each day, according to the AHA. Look for lean or extra-lean ground beef that contains no more than 15 percent fat, lean beef labeled "select" or "choice" rather than prime, ground chicken or turkey and buffalo, emu and ostrich, which are very low in fat, sodium and cholesterol. Drink skim or reduced-fat milk instead of whole milk, and opt for lower-fat cheeses such as part-skim mozzarella or string cheese.
Step 4
Add at least two servings of heart-healthy baked or grilled fish to your diet, recommends the AHA. Include fish that is high in omega-3 fatty acids, such as lake trout, herring, sardines, mackerel, salmon and albacore tuna. Omega-3 fatty acids promote brain health; control cholesterol and high blood pressure; and reduce your risk of heart disease, diabetes, rheumatoid arthritis and osteoporosis, according to the University of Maryland Medical Center.
Step 5
Select whole grains over white bread and pasta. Whole grains such as brown rice, bulgur, pearl barley, whole wheat, rye and spelt--and pasta and breads made from them--contain more nutrients and fiber than products made from white flour. Swap out mashed potatoes for a side of wild rice, or have a whole-grain bun instead of enriched white bread.
Step 6
Eat fats and sweets sparingly. Chocolate bars, cookies and cakes are often high in fat and calories but provide your body with minimal nutrition. Excessive intake of fats--especially trans fats and unsaturated fats, which are found in commercial baked goods and meat products--can increase your risk of heart disease and high cholesterol.
Things You'll Need
- Breakfast foods
- Fruits and vegetables
- Lower-fat meats and dairy
- Fish
- Whole grains
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