Healthy foods are those that help your body to function most efficiently while keeping your weight under control. The U.S. Department of Agriculture (USDA) has studied normal Americans' dietary needs and provisions. It offers scientific advice on the best diet for your health as well as a framework for achieving it. The Dietary Guidelines for Americans promote meals that are low in fat, high in fiber, vitamins and minerals, and rich in diversity.
Lowfat Foods
Foods that are low in fat are appropriate for normal people and those with medical conditions. The USDA promotes a weight-control diet of 2,000 calories or less, incorporating low-fat foods that help you hit that mark. It's easy to find diversity in low-fat healthy foods in the fruits and vegetables categories. A single serving of most of these plant-based foods fits easily into any meal plan, usually adding only 40 to 100 calories. The bonus is that they add valuable vitamins, minerals and compounds that are essential to the best diets.
Vitamin-Rich Foods
A variety of healthy foods helps you consume the range of vitamins that your body needs daily. Your meal plan should include vegetables such as carrots and squash for vitamin A, and meats and grains for B vitamins. Orange juice delivers vitamin C and may be fortified with vitamin D; check the label. Almonds and other nuts and nut oils have high amounts of vitamin E. The USDA Food Pyramid can help you identify the right sources and daily amounts.
Mineral-Rich Foods
The most important minerals to emphasize in your best diet are calcium, potassium and magnesium. It may take some work to select lowfat sources, so pay attention to the fat content of meat, fish and dairy products. Include milk, cheese, yogurt, soy products and enriched orange juice in your daily meal plans to get enough calcium. Find potassium in bananas, potatoes, cooked dry beans, and meats and fish. Add magnesium to your diet by eating grains, meat or beans daily.
High-Fiber Foods
Dietary fiber is essential to normal digestion and cardiovascular health. The best diets include whole grains, such as rye, whole wheat, brown rice, bulgar and popcorn as good sources of soluble fiber. You can add them to your meal plan in prepared cereals, snacks and cooked side dishes. Refined grains, such as white rice or white flour, offer a more limited supply of the nutrient.
Making Choices
Once you know which healthy foods are recommended, you can begin to make positive choices to achieve a better diet. To limit saturated fat, choose nonfat dairy products or soy milk. Opt for meats with limited visible fat, or choose fish for their beneficial fatty acids. To eat a variety of nutrients in one dish, choose a mixed green salad with fruit pieces instead of an order of French fries.
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