What constitutes a healthy diet?
Variety
No single food can supply all nutrients in the amounts you need. For example, a diet consisting of yogurt, bagels and apples lacks Vitamins A, E, C, K, iron, zinc, fiber, calcium and more. Eating many different kinds of foods will ensure that you get all the nutrients that you need. Foods which are considered healthy add up to an unhealthy diet when eaten alone.
Balance
All foods can fit into a well-balanced diet - chips, sodas, candy bars, hot fudge, sundaes, chocolate chip cookies. Eat these foods in moderate amounts and balance them with nutrient-wise choices. For example, if you have a cheeseburger, french fries and soda for lunch, have pasta with steamed vegetables and chicken in a marinara sauce for dinner. Remember there are no junk foods, just junk-food diets.
Wholesomeness
When possible, choose whole foods like brown rice, whole wheat bread, baked potatoes, and fresh meats, instead of processed foods like white rice, potato chips and hot dogs. Whole foods generally have more nutrient content, more fiber and less sodium.
What should I include in a healthy daily diet?
Fruits
Two to four servings.
Serving Size: One piece of fruit such as a banana or large apple usually counts as two fruit servings. Six ounces of 100% juice also counts as a fruit serving.
Nutrient Rich Fruit Choices: Bananas, citrus fruits, cantaloupe and honeydew melons, strawberries, kiwi and dried fruit*. Dried fruit can be rather caloric so be careful of the quantity.
Vegetables
Three to five servings.
Serving Size: 1 cup raw or ½ cup cooked vegetables.
Nutrient Rich Vegetable Choices: Deep, dark, colorful vegetables such as broccoli, spinach, carrots, green peppers, tomatoes, brussel sprouts, kale, collard and mustard greens and winter squash.
Meats/Beans
Two to three servings.
Serving Size: 2-3 oz. per serving of lean meat or protein rich alternatives; lean beef, pork, skinless poultry, fish, shell fish, peanut butter, eggs or egg whites, legumes (lentils, peas, beans), tofu, nuts, seeds or soy products.
Grains
Six to eleven servings of cereal, bread, pasta, rice.
Remember to choose whole vs. processed when possible.
Serving Size: Will vary depending on starch. Typically 1 slice of bread or 1 oz. of a bread product, 1 cup flaked cereal, ½ cup of pasta, 1/3 cup rice, 1/3 cup beans, 3 oz. baked potato.
Dairy
Two to four servings of dairy products; low fat milk, yogurt, low fat cheeses.
Serving Size: 1 cup or 8 ounces of milk or yogurt. One ounce of cheese. All dairy foods provide protein. One serving usually equals once ounce of protein.
Others
Eat/Drink the following infrequently or in small amounts:
- High fat salad dressings
- Fried foods
- Alcoholic beverages
- Processed meats
- Saturated fats such as butter, margarine, and fats on meat
- Pastries, cakes and pies
- Cheese
- Refined carbohydrates such as foods high in sugar