Almost all foods are healthy in moderation, but the trick is to find the right balance of foods to maximize health benefits. A well-balanced diet can help reduce the risk of cardiovascular disease and hypertension, lower cholesterol and triglyceride levels, and help prevent obesity and diabetes.
Grains
Grain foods are rich sources of energy, fiber, vitamin B6, iron and zinc. Grain products include staples like cereals, breads, rice and pasta and are separated into two types: whole grain and refined. Grain kernels contain three basic parts, the bran, the germ and the endosperm. Manufacturers make whole-grain products with the entire kernel, but remove the germ and bran to make refined products. Refining grains reduces the amount of fiber, iron and B-complex vitamins they contain. The National Heart, Lung and Blood Institute recommends eating six to eight servings of grains per day. A serving is equal to one slice of bread, 1 oz. of dry cereal or 1/2 cup of cooked cereal, rice or pasta.
Fruits and Vegetables
Fruits and vegetables are significant sources of fiber, vitamin A, vitamin B6, vitamin C, folic acid, calcium and potassium. The NHLBI advises that individuals should eat four to five servings of fruit and four to five servings of vegetables every day. A serving size of fruit is equivalent to one medium fruit, 1/4 cup of dried fruit or 1/2 cup of 100 percent fruit juice. A single serving of vegetables equals 1 cup of raw leafy greens, 1/2 cup of chopped raw of cooked vegetables or 1/2 cup of 100 percent vegetable juice.
Low-Fat Dairy
Low-fat and fat-free dairy products are important sources of vitamin A, B-complex vitamins, vitamin D, calcium, phosphorous, potassium and protein. It's best to avoid the full-fat products because of the amount of saturated fat, cholesterol and calories they contain. The NHLBI recommends that adults consume two to three servings of low-fat or fat-free dairy products per day. A serving of diary is equivalent to 1 cup of milk or yogurt or 1.5 oz. of cheese.
Meat, Poultry and Seafood
Meat, poultry and seafood contain a significant amount of vitamin B6, vitamin B12, iron, magnesium, phosphorus and protein. Fish is also an excellent source of heart-healthy omega-3 fatty acids. To maximize health benefits, the Centers for Disease Control and Prevention recommends choosing leans cuts of meat, removing excess fat and roasting, broiling or poaching to prevent the introduction of too many fats into the cooking process. The NHLBI advices that individuals should enjoy six or fewer servings of meat, poultry or seafood per day. A serving in this context is defined as a 1-oz. portion.
Legumes, Nuts and Seeds
Legumes, nuts and seeds are all healthy sources of fiber, protein and magnesium. Nuts and seeds also offer vitamin E and heart-healthy oils, and legumes supply folic acid, iron and phosphorus. Adults should eat four to five servings of these foods per week, according to the NHLBI. A serving equals 1.5 oz. of nuts, 2 tbsp. of seeds or a 1/2-cup serving of cooked legumes.
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