According to the USDA Dietary Guidelines for Americans, a healthy diet emphasizes fruits, vegetables, whole grains, lean proteins and dairy products that are low in fat. All of these foods should be low in saturated fats, trans fats, cholesterol, sodium and refined sugars.
A diet that is good for general health also has appropriate portion control and caloric intake. Proper calories and portion sizes vary based on a person's size and energy expenditure.
Calorie Recommendations
People can calculate the amount of calories they should consume each day based on their tage, gender, height, level of daily activity and whether they have a weight loss goal.
For example, the average woman in the U.S. weighs 162 lbs. and is 5 feet, 3 inches tall, according to the National Center for Health Statistics. Her intake, if she is moderately active and wishes to maintain her current weight, should be 2,200 calories per day.
The average man in the U.S. is 5 feet, 9 inches tall, and he weighs 190 lbs. His intake, if he is moderately active and wishes to maintain his current weight, should be 2,800 calories per day.
Servings for Adults
Adults with an average (2,000-calorie) intake should eat the following every day: 2.5 cups of vegetables, 2 cups of fruit, 5.5 oz. of lean protein (such as low-fat meats and beans), 3 cups of milk, 27 g of non-trans fat oil and 6 oz. of bread, pasta or other carbohydrates per day. At least 50 percent of carbohydrate intake should be from whole grains. Fruit calories should come from real fruit, not fruit juice, when possible; this will allow for more fiber consumption, leading to better digestion.
In addition, the Institute of Medicine recommends that men drink three liters, or 13 cups, of water per day. In turn, women should consume 2.2 liters, or 9 cups, of water each day. Most liquid consumed should be in the form of water.
USDA Concept of Discretionary Calories
No more than 8 to 20 percent of a person's caloric intake should be made up of discretionary calories. Discretionary calories, a new concept introduced by the USDA in 2005, are calories consumed by eating solid fat, added sugar or alcohol. By helping people lower their discretionary calorie intake, dieticians and other health professionals can provide resources to reduce obesity levels.
The 2001-2002 National Health and Nutrition Examination Survey showed that Americans far exceeded the recommended levels of discretionary calories. Men ages 19 to 20 had the highest level of discretionary calorie intake (42 percent). Women over the age of 50 had the lowest levels at 30 percent and, overall, women tended toward fewer discretionary calories than men.
Healthy Eating at Restaurants
The American Heart Association recommends that all Americans have a plan before dining out in order to eat healthily at a restaurant. Restaurants can typically create most of their menu items in a more heart-healthy way if the server is asked to have the chef use low-fat ingredients and less salt.
Diners who do not want to make special requests in terms of cooking can also eat more healthily by choosing steamed or baked dishes rather than fried or sautéed ones; asking for sauces and dressings on the side; trimming the fat from pieces of meat; and avoiding pastries, ice cream and high-sodium food items like cocktail sauce, au jus, soy sauce and teriyaki sauce.
To exercise portion control, diners can also share an entrée or eat only half of their meal, asking the server to box up the other half to be taken home.
Eating for Weight Loss
According to the American Dietetic Association (ADA), to lose one pound, a person must expend or reduce their caloric intake by 3,500 calories. To create realistic weight-loss goals, the ADA recommends that dieters try to lose one pound every one to two weeks through healthy, portion-controlled eating that includes a wide variety of the USDA-recommended food groups.
In addition, the ADA calls for 30 minutes of moderate to vigorous activity each day and cutting down on sugars by limiting soft drinks.
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