Eating the basics means consuming foods from the major food groups, including fruits, vegetables, protein, grains and dietary fat. Consuming the right amounts of these foods is critical to health and longevity while eating too much of salt, sugar and junk food can lead to problems like high blood pressure, obesity, high cholesterol and heart disease. Fortunately, you do not have to guess about the right amounts to eat. Many health organizations provide this information for you.
Step 1
Consume fruits and vegetables. These foods provide a wide variety of important nutrients, including fiber, B vitamins, vitamins A and C, and even calcium. About 4.5 to 5 cups of fruits and vegetables are usually recommended daily for an adult, and you'll generally need to follow the higher end of this range as you age. If you're counting by the serving, you need five to nine servings daily.
Step 2
Eat a significant amount of grains like bread, cereal, rice and tortillas. For optimal health, opt to consume six to 11 servings of grains each day and make the bulk of these servings whole grains, such as brown rice, whole wheat bread, popcorn and whole-grain pasta. A serving is about 1/2 cup of rice or pasta or one slice of bread. Your body gets many important nutrients, such as magnesium, selenium and zinc from these foods and significant amounts of fiber.
Step 3
Include protein in your basic diet, as it is necessary for healthy cells, bones and muscle; tissue repair; and hormone and enzyme production. Rich sources of protein include meats, beans, dairy products, nuts and even tofu. The Center for Disease Control and Prevention recommends between 46 and 56 grams of daily protein for adults and between 13 and 52 grams for children, depending on the age of the child. Choose low-fat dairy options and lean meats for optimal health.
Step 4
Eat dietary fat in small amounts. While many people think it best to avoid all fat, according to MayoClinic.com, you do need some fat in your diet for optimal health. It supports the body's functioning and provides energy. Saturated fat, however, can increase your risk of developing heart disease, high cholesterol and diabetes. Keep your total dietary intake to 35 percent or less of your diet.
Tips and Warnings
- Add physical exercise to a healthy diet. According to the Centers for Disease Control and Prevention, most adults need at least 150 minutes of aerobic exercise each week.
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