What Does a Healthy Diet Consist Of?

Everyone aims to eat a healthy diet, but there is so much available nutritional advice out there and oftentimes these tips are conflicting.

There are many many different opinions and suggestions on how to eat healthy. Unfortunately, this makes it hard to determine which one to follow.

Fortunately,  there is an underlying theme in all this nutritional advice. That theme is the importance of having a well-balanced diet. A balanced diet basically consists of an eating plan that will give your body the proper nutrition it needs for good health.  

What Does Your Body Need to be Healthy

In order to function, your body needs carbohydrates, proteins, and fat. However you must feed your body with the correct food items to provide these essentials. As such, a  balanced diet is the foundation of a healthy lifestyle.

To achieve a well-balanced diet, you should consume items from each of the food groups that are contained in the USDA food pyramid. Their recommendations are for adults who consume 2,000 calories per day, so you can adjust as needed.

The Food Groups

The five major food groups include grains, vegetables, fruits, dairy, and meat and meat alternatives. A balanced diet should contain something from each category every day.

Some food groups require you to consume more servings within that group compared to the others. For example, you will need more servings of fruits and vegetables than dairy. Fats, sweets, and oils are also part of the pyramid, at its very bottom, which means they have to be consumed with a lot of discretion. Recommended servings will depend on certain factors such as age and level of activity.

The USDA makes recommendations for each of the major food groups, including serving sizes. These recommendations include:

• Grains – The USDA advises you to consume six to eleven servings of grains per day although this can vary, depending on your age and level of activity. Examples of grains include rice, bread, cereal, and pasta. Opt for whole grains and avoid the processed white grains in white rice and white bread. Read labels and choose products that say “whole grain” to be sure.
• Vegetables – For a healthy diet, you should have three to five servings of vegetables each day. This food group serves as your primary source of vitamins and minerals, which you cannot survive without. Fresh and raw vegetables are the perfect choice but cooked veggies and juices from the vegetables will do. Try to have meals that have a “rainbow” of colors, as experts suggest. The more colorful they are, the more nutrients they have.
• Fruits – Fruits are rich in vitamins and minerals. You are recommended to have two to four servings of fruit everyday. If you want to have fruit juice instead, be sure it is 100 percent fruit juice without sweeteners. Whole fruits are the best way to go, though, since they will contain more fiber. 
• Dairy – Examples of food items from the dairy group include milk, cheese, and yogurt. The USDA recommends you have two to three servings of dairy everyday. Choose the low-fat variety whenever possible. Dairy products are rich in calcium and other vitamins. For the vegans and lactose-intolerant, you can opt for soy milk.
• Meat and Meat Alternatives – Meat and its alternatives are great sources of protein, vitamins, and minerals. Examples of such food include beef, pork, poultry, fish, eggs, nuts, and beans. You should have two to three servings of these items per day. Select lean cuts of meats which have less fat.
• Oils – Generally, you should limit fats and oils in your diet. There are good fats, however, they come from fish, vegetable oils, and nuts. Oils from vegetables and nuts do not contain any cholesterol. Stay away from solid fats such as margarine, butter, and shortening.

Eating Healthy

Aside from eating the right kinds of food, it is also very important to drink lots of water to keep you hydrated and to help flush out the toxins from your body. Water also aids in food digestion. Generally, most experts recommend that you consume at least eight glasses of water a day.