Eating a balanced diet is an important step toward reaching and maintaining a healthy weight. The United States Department of Agriculture (USDA) recommends consuming nutrient-dense foods that provide essential nutrition without excess fats and sugar. According to the Mayo Clinic, food that is rich in density also helps you feel full without you having to ingest excess calories.
Fruit
Fresh fruit is a better choice than canned fruit or fruit juice, which often has added sugar and calories. Bananas, prunes, peaches and cantaloupe contain potassium, which helps reduce kidney stones and bone loss, according to the USDA. Most fruit is low in fat, calories and sodium but is nutrient-rich.
Vegetables
Raw or steamed vegetables have few calories and little fat, according to the USDA. Carrots, soybeans, broccoli and eggplant contain essential nutrients for a balanced diet that include potassium fiber and folic acid. In addition, vegetables are an excellent source of Vitamin E, Vitamin A and Vitamin C.
Whole Grains
Whole grain food, such as oatmeal and brown rice, is rich in fiber that keeps you full longer than refined grains such as white bread. Food with whole gran also contains carbohydrates that provide energy during the day.
Low-Fat Dairy
Low-fat dairy, such as low-fat milk and yogurt, provides an abundance of calcium to maintain bone mass. Low-fat dairy contains little or no solid fat and fewer calories than whole milk versions, which are high in saturated fat and calories.
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