You can take a lackadaisical approach to your nutrition by eating only the foods you enjoy and taking a variety of dietary supplements to make up for the nutrients you're missing. But a better way to ensure you get the recommended amount of vitamins and minerals is to eat a variety of foods from all five food groups in the USDA's Food Guide Pyramid. Certain foods within these groups are healthier than others, according to Harvard School of Public Health.
Healthy Diet
The U.S. Department of Agriculture's Food Guide Pyramid remains one of the more convenient ways to make sure your recommendations for vitamins and minerals are met through your daily diet. The Food Guide Pyramid breaks foods down into various groups, including grains, vegetables, fruits, dairy and protein foods. However, the Harvard School of Public Health points to flaws in the USDA model that may be attributable to the influence of lobbyist organizations representing various food councils. For example, the Food Guide Pyramid recommends getting at least half of your food in the grain group from whole grains -- whole grain foods are always a better choice over refined grains. You have a choice in the matter, so pick the foods that give your the best nutritional and health benefits.
Harvard Weighs In
The Harvard School of Public Health recommends specific foods types you should seek out within various food groups to make sure you eat a healthy diet. Most adults need around nine 1/2-cup servings of fruits and vegetables a day. Choose nutrient-loaded produce in colorful shades of green, red and gold -- and go easy on the white potatoes. Eating at least 3 oz. equivalents of whole grains a day, such as whole wheat bread, brown rice, oatmeal and whole grain pasta, gives you the dietary fiber you need to stay regular -- it can also reduce your risk for chronic diseases. According to Harvard, estimating the amount of protein you need is trickier. Most people need 0.8 g per kilogram of body weight. Think lean. Skinless poultry and fish are your best animal-based protein foods. Beans and peas are other low-fat options, as are soy-based foods. Dairy products can be high in saturated fat, an unnecessary evil in your diet. Choose low-fat and nonfat milk, yogurt and cheese. Harvard recommends eating no more than one to two servings of dairy a day.
"Bad" Nutrients
Certain nutrients can be detrimental to your waistline -- and your health -- when consumed in excess. Restrict sodium intake to less than 2,300 mg a day, or less than 1,500 mg if you're 51 or older or fall into a risk group prone to sodium sensitivity. Added sugar like table sugar, fructose and honey adds empty calories to your diet. The American Heart Association recommends women get no more than 100 calories from added sugar and men no more than 150. Cholesterol is another problem nutrient -- healthy adults should get less than 300 mg a day, and those with heart disease, diabetes or high blood cholesterol should cap cholesterol at less than 200 mg a day. Dietary fat is helpful in moderate amounts. MayoClinic.com recommends getting most of your dietary fat -- which makes up between 20 and 35 percent of your calories -- from heart healthy monounsaturated and polyunsaturated fats, such as plant-based liquid oils, fatty fish, nuts and seeds.
Multivitamins and Diet
Ideally, you should get as many of your recommended vitamins and minerals from meals and snacks. A multivitamin makes up for nutrient shortages in your diet. Multivitamins are usually harmless, as long as you don't take them in megadoses. Your need for specific vitamins and minerals varies based on age and gender. For example, adult men and women age 19 to 50 need at least 1,000 mg calcium daily; however, women age 51 to 70 need 1,200 mg calcium, and both men and women age 71 and older need at least 1,200 mg calcium. To get more information about the amount of vitamins and minerals you need, see dietaryguidelines.gov.
References
- MyPyramid.Gov: Food Groups
- Harvard School of Public Health: The Nutrition Source - Fruits and Vegetables
- Harvard School of Public Health: The Nutrition Source-Protein: Moving Closer to Center Stage
- Harvard School of Public Health: The Nutrition Source - Calcium and Milk
- Harvard School of Public Health: The Nutrition Source-Food Pyramids: What Should You Really Eat?
- Harvard School of Public Health: The Nutrition Source-Vitamins
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