Five Important Characteristics Of Healthy Eating

A healthy diet should provide the essential nutrients you need as well as the fuels for physical activity and daily functioning. Healthy eating can also help you manage your weight and reduce your risk for a variety of chronic diseases.

Eating Plenty of Fruits and Vegetables

The Harvard School of Public Health recommends eating at least nine servings, or about 4 ½ cups, of vegetables and fruits each day. Fruits and vegetables are healthy sources of dietary fiber, potassium, iron, vitamin A, vitamin C, folic acid and other essential nutrients. Healthy diets rich in fruits and vegetables can reduce your risk of diabetes, heart disease and some cancers. The fruits and vegetables most likely to contribute to reduced cardiovascular disease risk include citrus fruits, such as oranges, lemons, limes and grapefruit; green, leafy vegetables, such as spinach, lettuce, mustard greens and Swiss chard; and cruciferous vegetables, such as cauliflower, Brussels sprouts, broccoli and kale, according to the Harvard School of Public Health. Legumes such as dried beans, peas and lentils provide excellent sources of dietary fiber and protein. Choose whole fruits and vegetables rather than juices, which provide little fiber. Limit your intake of potatoes, which the body converts to sugar almost as quickly as pure glucose.

Choosing Whole Grains

Choose whole grains rather than refined grains whenever possible. Whole grains such as oats, brown rice, couscous, quinoa and whole wheat bread, cereal and pasta provide more fiber and other nutrients, including B vitamins, vitamin E and other phytonutrients, than refined grains such as white rice, white bread, white pasta and other packaged foods. Women need at least 20g of fiber per day, and men at least 30 g per day, according to the Harvard School of Public Health. Diets rich in fiber can reduce your risk of constipation, diverticular disease, diabetes and heart disease.

Choosing Low-Fat Protein and Dairy

Many protein sources and dairy products contain large amounts of unhealthy saturated fats that can contribute to high cholesterol. Limit your intake of these fats by choosing low-fat or fat-free proteins and dairy products. Lean meats, skinless poultry, fish, beans, eggs and nuts provide sources of protein, and fat-free or low-fat milk and milk products are healthy sources of calcium. The American Heart Association recommends eating fish at least twice per week to get plenty of omega-3 fatty acids, which reduce the risk of abnormal heartbeats and decrease triglyceride levels, blood pressure and the accumulation of atherosclerotic plaque.

Limiting Salt and Sugar Intake

High sodium intake can cause high blood pressure, a risk factor for heart attack and stroke. Experts at the Harvard School of Public Health and the American Heart Association recommend limiting sodium intake to a maximum of 2,300 mg per day or 1,500mg per day if you have high blood pressure or a risk of developing it. Check nutrition labels on packaged foods and choose low-sodium or sodium-free options. Avoid adding excess salt to foods prepared at home.

Limit your intake of added sugars as well. Added sugars are found in most desserts, soft drinks, candies, cakes, cookies, packaged foods and refined grains. Sugar contains four calories per gram and provide no nutrients. Women should limit their intake of added sugars to 100 calories per day, which is about 6 teaspoons of sugar, and men to 150 calories per day, which is about 9 teaspoons of sugar, says the American Heart Association.

Remaining Within Calorie Needs

To avoid gaining or losing weight, you must maintain a caloric balance. Consuming more calories than your body burns through daily functions and physical activity will lead to weight gain, and consuming fewer calories than your body burns will lead to weight loss. Choosing low-energy-density foods can help you stay within your calorie needs. Low-energy-dense foods, such as fruits and vegetables, typically have high water content and contain few calories in a large volume of food. Fill at least half of your plate with vegetables and fruits at each meal.