As your family grows and changes, you may lose sight of what constitutes a healthy family diet. Trying to satisfy the tastes of toddlers, teenagers and seniors doesn't always lead to the best nutrition. On the other hand, forcing nutritious foods into an eating plan probably won't work in the long term. According to the American Heart Association, a consistent diet of healthy foods in varying calorie amounts is one that will see your family through development and into the future.
Significance
Addressing individual needs in a family diet is a group effort. An eating plan geared toward the best nutrition will allow for individual weight loss, body building or general health maintenance, according to lifestyles and priorities. When you serve a variety of healthy foods to all, calorie amounts can be adjusted for body type, age, gender and activity level without sacrificing nutrient intake. An eating plan such as the U.S. Department of Agriculture (USDA) Food Guide Diets is outlined in 200-calorie increments to satisfy needs from 1,000 to 3,200 calories.
Identification of a Good Diet
A poor family diet includes unlimited salty snacks and sweet desserts and beverages and nuts, seeds and dried fruit added fat, salt and sugar. This diet is heavy on meat and refined starches, such as white rice and pasta, and low in vitamins and minerals from too few fruits and vegetables. A good diet that is planned for the best nutrition restricts salty, fatty and sugary foods to occasional enjoyment. It limits quantities of caloric nuts, seeds, meat and dairy products. An emphasis on whole grains, such as brown rice and whole wheat, joins a menu of varied fruits and veggies.
Features of a Good Diet
The USDA diets address overall health and possible nutrient deficiencies. They provide adequate average intakes of dietary fiber, calcium, potassium, magnesium and vitamins A, C and E, which many Americans may be lacking.
Considerations
Sources of calcium and potassium, which children need for proper development, and vitamin B12, which seniors must have to maintain energy levels, are present for all calorie levels. For example, two to three cups of milk or dairy products are called for daily to provide calcium, and two to seven ounces of lean meat protein are included to satisfy vitamin B for various calorie intakes.
Benefits
A variety of healthy foods supplies calcium and iron for growing children, folate for pregnant women and vitamin B12 for seniors. It provides enough dietary fiber, potassium and magnesium for heart function and blood sugar control and enough vitamin C for strong immune systems. The result of lifelong balanced nutrition is healthy children and adults who remain free of chronic diseases as they age. This formula can apply to your family if you eat healthy as a group.
