Healthy Diet Checklist

Anyone wanting to eat a healthier diet should be aware of the basics of good nutrition, which means a balanced diet of proteins, carbohydrates, fats and sugars. Well-rounded diets offer a variety of sources for each, which may be catered to fit either a vegetarian diet or individuals who like to eat meat. Some of the best resources for nutrition and daily recommended requirements offer advice about what a well-balanced diet is and what it contains.

Proteins

Proteins are essential for energy, growth and development of body tissues and organs. Proteins, known as the literal building blocks of the body, help regulate fluid balance, chemical balances and health maintenance of many body components, from the hair to the skeleton. Meats are a common source of protein, as are dairy products like eggs, milk. Beans are also a rich source of protein. Recommended protein intake is roughly 10 to 35 percent of the total calorie intake for adults, or about 0.8 gram per kilogram (or 2.2 pounds) of overall body weight, according to the Food and Nutrition Board, Institute of Medicine.

Carbohydrates

Carbohydrates are necessary for energy and optimal function of the brain and central nervous system. As a main source of fuel for the body, carbohydrates offer constant support for body functions, all of which need energy exchange to perform, from walking to breathing. Major sources of carbohydrates include but are not limited to potatoes, bread, and other starchy foods like rice and pasta, but may also be found in many fruits and vegetables, dairy products and legumes. The basic requirements for carbohydrates, according to the Dietary Reference Intakes (DRI) of the Food and Nutrition Board, average about 130 grams daily for adults.

Fats

Many people think that fat is bad, but the body needs some fats for optimal functioning of organs. Fats, called lipids, are important for immediate and long-term energy storage, hair health, and body temperature regulation. However, there is a difference between good fats and bad fats. Fats essential to body function are called essential fatty acids, such as linoleic acid and linolenic acids, available in fish and in natural plants. Omega-3 fatty acids are helpful in fighting high cholesterol and can also be found in fish or fish supplement capsules. Common dietary sources of good fats include but are not limited to coldwater fish, soybean oil and flaxseed and monounsaturated fats found in avocados, olives, olive oil and almonds, states the sixth edition of "Personal Nutrition." According to the U.S. Department of Agriculture, the daily recommended intake of fats in a diet average of 2,000 calories is approximately 66 grams or 30 percent of total calorie intake, according to ScientificPhysic.com