A healthy diet consists of eating a variety of foods from the major food groups, limiting trans fats and saturated fats, and keeping an eye on your portion sizes. The National Institutes of Health (NIH) states that a healthy diet can lower your risk of heart disease, high cholesterol, high blood pressure, certain cancers and obesity.
Considerations
There isn't one food that can meet all of your nutritional requirements. That's why it's so important to eat a number of foods from multiple food groups to make certain you are getting a variety of vitamins, minerals, protein and fiber. Food pyramids emphasize the importance of fruits, vegetables, dairy protein and whole grains.
A healthy diet doesn't mean you are banned from eating your favorite pastries or fried foods every once in awhile, just don't overdo it. A registered dietitian can help you come up with healthy food ideas. A healthy diet can improve your overall health, energy level and sense of well being.
Whole Grains
Your body needs carbohydrates for energy, according to the Department of Nutrition at the Harvard School of Public Health. Whole grains foods such as oatmeal, whole-wheat bread and brown rice are optimal sources of complex carbohydrates. Whole grains may also help prevent heart disease.
Fruits and Vegetables
A diet that includes plenty of vegetables and fruits may reduce the risk of heart disease, lower blood pressure and guard against certain forms of cancer. The NIH states that green vegetables (spinach, asparagus, broccoli, turnip greens and peas) and fruits (citrus fruits and juices) are all natural sources of folate. Folate helps produce and maintain the health of your body's cells.
Beans, Seeds and Nuts
Plant foods are packed with protein, fiber, vitamins and minerals. They include beans, garbanzos and lentils. Healthy seed choices include pumpkin seeds and sunflower seeds. Sunflower seeds are a good source of vitamin E. Pumpkin seeds are rich in magnesium, manganese and phosphorus. A number of nuts contain healthy fats such as almonds, walnuts, hazelnuts, pecans, peanuts and pistachios.
Meat, Fish and Eggs
Red meat contains lots of saturated fat, and according to the Harvard School, when eaten frequently it may raise your risk of colon cancer. If you currently consume red meat on a daily basis try alternating meals with chicken or fish. This switch can help lower cholesterol levels. Fish is rich in omega-3 fats and may lower your risk of heart disease. Chicken, turkey and egg whites are high in protein.
Dairy Products
Dairy products have long been Americans' primary source of calcium. Calcium helps build strong bones and teeth, controls muscle contractions and makes sure the blood is clotting properly. Although cheese and milk have the same nutrients, most cheeses contain higher amounts of saturated fat than milk. You can limit your saturated fat by consuming no-fat or low-fat dairy products.
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