What is a healthy diet? Recommendations and more (original) (raw)
A healthy diet means eating nutrient-dense foods in the right quantities from all the major food groups.
Designing a sustainable, healthy diet can feel overwhelming — there is so much information available on the topic. That said, a few simple changes can make a diet more nutritious and reduce the risk of many medical problems.
A healthy diet often includes proportionate amounts of foods from each main group.
People often think of “a diet” as a specific weight loss plan, but diet simply refers to the types and amounts of food a person eats.
A healthy diet includes a balance of several food groups, as no single group can provide everything the body needs for good health.
Having a balanced diet means eating foods from all main food groups in the right quantities. These food groups are:
The following sections discuss healthy choices from these food groups.
Whole grains
Whole grains are products made from the entire grain, which includes the germ and bran. In contrast, refined grains contain only part of the grain.
The analysis states that a high intake of whole grains helps protect against many health conditions, with benefits that include a lower risk of:
- obesity
- cardiovascular disease
- type 2 diabetes
- cancer and other chronic diseases
Whole grain foods are high in fiber and are good sources of B vitamins and trace minerals, including iron, zinc, and magnesium. Grains lose much of their healthy properties if they have gone through a refining process.
However, manufacturers typically fortify refined grains with vitamins and minerals, specifically thiamin, riboflavin, niacin, folic acid, and iron.
Examples of whole grains are:
To make sure the grains are whole, look for the word “whole” or “whole grain” as the first ingredient on the Nutrition Facts label.
Fruits and vegetables
Fruits and vegetables are rich in vitamins, minerals, and fiber. According to the American Heart Association (AHA), choosing various colorful fruits and vegetables is the best way to get many of the vitamins and minerals the body needs.
The AHA recommends filling half of a plate with fruit or vegetables for each meal, or 4.5 cups of each per day. This quantity can include fresh, frozen, and canned varieties.
For the most health benefits, people can check product labels and avoid products with high sodium or added sugars.
Juices labeled “100%” are part of this food group, but eating whole fruits or vegetables is better, as they provide more fiber.
The Centers for Disease Control and Prevention (CDC) reports that a diet high in fruits and vegetables can help with weight management and can lower the risk of some types of cancer and other chronic conditions.
All fruits and vegetables have health benefits. Healthcare professionals recommend people consume a wide variety.
Protein
Protein occurs in both animal and plant foods. Animal sources include meat, fish, and eggs. Beans, nuts, and soya are protein options for those following a vegan or vegetarian diet.
Protein is important for blood clotting, immune system responses, hormones, and enzymes.
Many protein-rich foods also contain high levels of minerals, including iron, magnesium, and zinc.
A general guideline from the Food and Drug Administration (FDA) is that people get around 50 grams (g) of protein per day.
Individual protein needs vary, however. It depends on a person’s activity levels, calorie needs, and weight. A healthy diet should include a range of protein foods.
Dairy
Dairy products can be excellent sources of calcium. A calcium-rich diet promotes healthy bones and teeth.
Dairy products also contain other nutrients that are important for health, such as potassium, vitamin D, magnesium, zinc, and protein.
Milk-based foods that do not retain calcium, such as cream, cream cheese, and butter, are not considered part of this food group by the USDA.
People’s dairy needs vary depending on age, sex, height, weight, and physical activity level, but the USDA suggests that adults need around 3 cups of dairy products per day, and children may need around 2 to 2.5 cups.
Choosing low fat or fat-free versions of dairy products can benefit heart health.
Consuming dairy is not necessary to be healthy, as long as people get essential nutrients, such as calcium, from non-dairy sources. Fortified dairy alternatives and calcium-fortified foods can be part of a healthy diet.
Fats
Fats are an essential part of a healthy diet. Fats are necessary for cell growth and development, energy, absorption of certain vitamins, and hormone development. Fats also protect the organs and help keep the body warm.
Fats occur in both animal and plant foods. There are several main types of fats, and some are healthier than others:
- Monosaturated and polyunsaturated fats are healthy fats that can boost heart health. Good sources include avocados, fish, nuts, seeds, and olives.
- Saturated fats and trans fats can raise total cholesterol and LDL (bad) cholesterol. LDL can increase the risk of heart disease. Saturated fats usually come from animal products, including cream, fatty meat, and fried foods.
The FDA recommends that people get around 78 g of fat per day, depending on their calorie intake. According to the Dietary Guidelines for Americans, people should aim to get less than 10% of their daily calories from saturated fats.
This recommendation differs from the AHA’s, which recommends limiting saturated fat intake to 5% to 6% of a person’s daily calories.
Along with choosing healthy foods from each food group, the following tips will help a person follow a healthy diet:
Tip 1: Manage portion size
People of different ages, sexes, and activity levels need different amounts of food.
Paying attention to what a serving is, how many calories are in it, and how much food a person is eating can help maintain a moderate weight.
Tip 2: Eat fresh and avoid processed
According to a 2018 study, ultra-processed foods may make up 60% of the calories people eat in the United States.
Fresh foods are more likely to be “nutrient-rich,” while processed foods are often “energy-rich” from added fats and sugars.
Processed foods not only contain added ingredients, including dyes and preservatives, but the processing itself can destroy or remove nutrients, such as fiber and vitamins.
Consuming a high proportion of ultra-processed foods can increase the risk of heart disease and diabetes.
Tip 3: Limit added sugars
Adding sugar to foods and drinks enhances the flavor but adds little or no nutritional value. In the United States, many people consume too much added sugars, leading to weight gain, type 2 diabetes, and heart disease, according to the CDC.
In contrast, foods containing naturally occurring sugars can have health benefits. These include fructose from fruit and lactose from dairy products.
The AHA recommends that people consume no more than 25 g of added sugars for females and 36 g for males. This amount does not include naturally occurring sugars, only added sugars.
Swapping cakes and cookies for fruit and halving or cutting out the sugar added to coffee and tea can reduce daily sugar intake. Condiments, such as ketchup, may also add more sugar and calories than a person realizes.
Tip 4: Replace animal fats
Animal produce is often high in saturated fats and includes red meat, butter, cheese, and cream. Saturated fats increase LDL (bad) cholesterol levels, increasing the risk of heart disease.
The AHA recommends replacing foods high in saturated fats with more healthy options to lower cholesterol and reduce heart disease risk. Healthy, unsaturated fats are in oily fish and nuts.
To reduce the amount of saturated fat in the diet:
- choose lean meats, such as poultry
- choose low fat dairy products
- cook meat and chicken without the skin
- limit red meat intake
- grill or boil meat instead of frying
- use vegetable oil rather than animal fat
- replace some meat servings with oily fish, nuts, beans, or legumes
Tip 5: Sodium down, potassium up
Consuming too much sodium, found in salt, directly links to high blood pressure, partly because it increases water retention.
Potassium can counteract the harmful effects of salt, so eating less sodium and more potassium can boost heart health.
Bananas, tuna, and butternut squash are good sources of potassium. Too much potassium can lead to irregular heart rhythms, though, so people can speak with their doctor or other healthcare practitioners before using supplements.
Limiting the intake of processed foods will reduce sodium intake, as manufacturers add salt during the processing.
More than half of all sodium in the typical U.S. diet comes from processed foods, such as bread, cured meats, pizza, burritos, and snack foods.
To retain flavor when cutting down salt, try eating foods with herbs, such as basil, rosemary, garlic, oregano, paprika, and cayenne, or low salt condiments, such as yellow mustard. People can also buy low sodium seasonings.
Eating more fruits and vegetables, avoiding ultra-processed foods, and consuming foods from different food groups all contribute to a healthy diet.
Breakfast
Cutting out breakfast foods high in added sugars, such as high sugar cereals, cakes, pastries, and spreads, can be a healthy start to the day.
Opting for a breakfast high in protein and fruits or vegetables can help make a person feel fuller and give them more energy, avoiding sugar crashes and benefitting overall health.
Some examples of healthy breakfasts include:
- low sugar granola with blueberries, raspberries, or strawberries, and Greek yogurt
- an omelet with spinach, onions, and mushrooms with a slice of whole grain toast
- milk porridge with fresh berries
- whole grain tortilla with egg, avocado, and chopped tomatoes
Lunch
A good way to make a healthier lunch is to swap out processed cheese and meats in a sandwich, wrap, or burrito with more vegetables, such as lettuce, tomatoes, or cucumbers.
Another good tip is to choose lean meats, such as chicken breast and white-fleshed fish, over processed meats, such as ham and salami.
Also, replacing refined grains with whole grains, such as whole grain rice, pasta, and bread, can add more nutrients to a meal and help a person feel fuller for longer.
Some example lunches include:
- a whole grain noodle soup with chopped broccoli, carrots, beans, and red peppers
- steamed fish with collard greens, roasted tomatoes, and quinoa
- whole grain wraps with falafel, red onion, tomato, avocado, pomegranate seeds, and low fat yogurt
Dinner
The best way to ensure a healthy dinner is to have vegetables, fruit, and whole grains taking up most of the room on a dinner plate.
Replacing 1 cup of rice or pasta in a dish with 1 cup of vegetables, such as squash, peppers, broccoli, or cauliflower, can make for a more varied dinner and keep a person fuller with fewer calories.
Choosing proteins lower in saturated fats, such as lean beef and poultry, fish and seafood, tofu, or legumes, is also a good option to increase protein and healthy fat intake.
Some ideas for a healthy dinner include:
- chickpea curry with tomato and spinach served with whole grain rice
- baked salmon with new potatoes, asparagus, and fresh cherry tomatoes
- seafood ceviche with baked yam and a side salad of chopped onion, cucumber, and tomato
- baked jerk chicken breast with whole grain rice and kidney beans
Snacks
Opting for fruits and vegetables instead of snacks with lots of added sugar or sodium, such as cookies or chips, is a great way to reduce a person’s calorie intake and make a diet more nutritious.
Some healthy snack options include:
- chopped apple or banana with peanut butter
- carrot sticks and sliced bell pepper with hummus
- a cup of grapes or blueberries with a piece of cheese
- a handful of mixed nuts and dried fruits
The healthiest diets involve eating a variety of nutrient-dense foods from all major food groups, including fruits, vegetables, whole grains, protein sources, and healthy fats.
Getting the right balance of sodium and potassium will help look after the heart. Cutting down on sodium-rich and processed foods can reduce the risk of chronic health conditions.
For best results to promote well-being, pair a healthy diet with an active lifestyle.