Healthy Life With Food & Drink

Committing to a healthy diet is one of the best choices you can make. Whether you're looking for relief from illness or digestive problems, help maintaining a healthy weight, or simply a general sense of well-being, it starts with nutritious food and drink. High-quality foods in the right proportions and quantities will increase and prolong energy, satisfy hunger, balance moods and keep you healthier longer. You don't have to be perfect, but the more healthy choices you make, the better you'll feel.

USDA Recommendations

The United States Department of Agriculture has replaced its notorious Food Pyramid with a new, easy-to-read icon called MyPlate. It represents a dinner plate, with half of the plate filled with fruits and vegetables, a little over a quarter with whole grains and the remainder with protein. A small circle marked "dairy" sits beside the plate. The USDA also makes the following essential recommendations: make at least half of your grains whole grains, vary fruit and vegetable types, eat plenty of low-fat calcium-rich foods, choose lean protein, exercise and follow food safety guidelines. It also recommends reducing sodium, controlling portions and drinking water instead of sugary drinks like juice or soft drinks.

Whole Grains

Whole grains offer a number of advantages over refined grains. The hull of the grain contains the important nutrients selenium, magnesium and potassium, as well as protein and fiber. When grain is refined, the hull is stripped away, along with most of those benefits. For example, the average slice of white bread contains 66 calories, 1.9 g of protein and 0.6 g of fiber, while a slice of whole wheat bread offers 69 calories, 3.6 g of protein and 1.9 g of fiber. The carbohydrates found in whole grains also take longer to break down in your system, so the energy they supply lasts longer. Good choices for whole grains include whole wheat, barley, millet, bulgur, brown rice and oatmeal.

Fresh Fruits and Vegetables

Fruits and vegetables should make up about half of your daily diet, so reach for an apple or carrot sticks instead of processed snack foods. Eat a variety, since each offers its own nutritional benefits. The Harvard University School of Public Health links a diet rich in fresh fruits and vegetables to a lowered risk of heart attack, stroke, high blood pressure, gastrointestinal problems and vision problems. There is even evidence that lycopene and other carotenoids found in brightly colored fruits and vegetables can help protect against cancer. Always choose fresh produce when it's available, since the canning process can strip important nutrients.

Healthy Proteins

Lean protein should make up a smaller portion of your daily diet. When preparing beef or pork, choose lean cuts and limit portion sizes. Fish and poultry offer all the protein without the saturated fats of red meat. Beans, nuts and whole grains are also excellent sources. Soy products are another good option, but limit soy consumption to two to four servings per week -- a 2000 study conducted by the National Institute on Aging linked excessive soy consumption to decreased cognitive health in elderly women. The recommended dietary allowance of protein for adults is between 46 and 56 g a day, or only 10 to 35 percent of your total calories.

Healthy Drinks

Many drinks contain hidden calories, sugars and caffeine. A 16-oz. whole-milk latte has about 265 calories; a 20-oz. bottle of soda, 227; and a bottle of iced tea, 180. All contain caffeine and sugars that can sabotage a healthy eating plan. Diet sodas contain chemicals and additives and can be dehydrating. Fruit and vegetable juices are nutritious but can be high in sugar and calories as well, so drink them in moderation. Caffeine and alcohol should be consumed only by healthy adults, and then only in moderation. The best choice to keep you hydrated and healthy is always water. Keep a water bottle with you all day to remove the temptation of vending-machine drinks. For flavor, add a splash of fruit juice or lemon slices.