You know that you need to exercise and eat a healthy diet, but figuring out what a healthy diet actually consists of can be confusing. The basics include fruits, vegetables, grains, protein sources, dairy and good fats, according to the United States Department of Agriculture, USDA. Once you know these basic components, the next step is to learn the percentage of each category you should eat daily. The USDA has changed the food pyramid to a plate shape to make it easier to work out the percentages for each category.
Step 1
Fill your diet with 45 to 65 percent carbohydrates. Make your carbs whole-grain products such as rice, breads, cereals and oats. Try to avoid such empty sources as processed wheat products, breads, pastas and sugary snacks. Your body converts good carbohydrates to energy and keeps you feeling full longer.
Step 2
Eat protein for 10 to 35 percent of your daily diet. Protein is important because it helps build new muscle and repair muscle damaged through exercise. Some good choices for lean protein include fish, seafood, tofu, beans, chicken, turkey and lamb.
Step 3
Fill up at least half your plate with fruits and vegetables at every meal. Fruits and veggies should comprise at least 50 percent of your daily diet. Aim for a wide range of different fruits and vegetables in rainbow colors to receive the full spectrum of nutritional value.
Step 4
Consume dairy products for 10 percent of your daily food allowance and choose low-fat dairy products whenever possible. Dairy products include milk, cheese, yogurt and cottage cheese.
Step 5
Eat good fats for 20 to 35 percent of your diet. Good fats include olive oil, avocado, nuts and seeds. You should try to avoid any saturated or trans-fats found in cookies, cakes and in greasy, fried foods. This group should be either be nonexistent or amount to no more than 5 percent of your daily food intake.
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