A healthy diet includes foods from each of the food groups composing a well-balanced diet, states the National Institutes of Health. Foods need to supply as many nutrients as possible with the least amount of fats and calories. The general healthy diet can be altered to suit particular health needs.
Lean Protein
One component of a healthy diet involves protein, claims the Mayo Clinic. It is recommended that 10 to 35 percent of the daily calories come from plant-based protein sources and fish. Otherwise known as lean protein, these varieties of protein are lower in calories and fat than other versions, claims the American Heart Association. Plant-based sources include legumes (otherwise known as beans). Included in this category are lentils, split peas and a variety of beans. Beans include both the canned version and freshly cooked dried versions. Bean varieties include kidney, garbanzo, navy, white, pinto, black, great northern and soy. Soy-based foods are considered lean protein and include tofu, tempeh, miso and meatless dishes. Meatless dishes include cutlets, imitation bacon strips, sausage links and patties.
Fish is a lean protein source, state the American Heart Association and the Mayo Clinic. It is recommended that a healthy diet include two servings of fish weekly. Fish includes albacore tuna, salmon, herring, mackerel, trout and sardines.
Low-fat dairy foods fall within the lean protein category, claims the American Heart Association. These include milk, yogurt (fresh and frozen versions), creamers and cheeses. Hard cheeses include cheddar, Colby, Parmesan and Swiss varieties. Low-fat soft cheeses include ricotta, cottage, bleu and mozarella.
Nutrient-Rich Snacks
A healthy diet includes nutrient-rich snacks that can provide the body with energy throughout the day. According to the American Heart Association, healthy snacks can include celery sticks with peanut butter, baby carrots and snap peas, broccoli spears, radishes, plain yogurt with fresh fruit, hummus on pita bread and/or cheese slices with apple slices. Other ideas for nutrient-rich snacks include a fresh piece of fruit such as an apple, peach, pear or nectarine. Eating a serving of pistachios, walnuts and/or almonds is recommended.
Healthy Fats
A healthy diet needs to include eating more healthy fats than saturated and/or trans fats, claims the Mayo Clinic. Healthy fats are unsaturated fats, of the monounsaturated and/or polyunsaturated varieties. These come from plant-based sources including olives, canola, corn, safflower, sunflower, soy, cottonseed, sesame seed, walnuts, almonds, peanuts and flax seeds. Cooking with healthy fats instead of saturated fats (such as butter) needs to be a component of a healthy diet, claims the American Heart Association.
Fiber-Filled Foods
Fiber-filled foods are a necessary component of a healthy diet. These foods can help the body in a variety of ways including promoting digestive health, cardiovascular health and regulating blood sugar levels, claims the Mayo Clinic. Whole grains are rich sources of fiber. These include oats, oat bran, barley, brown rice, whole wheat, quinoa, triticale and millet. Choosing whole grain products over refined flour products provides the healthy diet with more nutrients. Whole grain products can include pasta, cereals, breads, crackers and flours. Fruits and vegetables such as apples and salad greens are other fiber-filled foods that need to be included in a healthy diet.
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