What Makes A Healthy Diet?

May 06 00:00 2001 Print This Article
  • Variety
    No single food can supply all the nutrients in the amounts you need. For example, a diet consisting of yogurt, bagels and oranges lacks Vitamins A, E, K, iron, zinc 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.

  • Moderation
    All foods can fit into a well-balanced diet--chips, sodas, candybars, hot fudge sundaes, chocolate chip cookies. Eat these foods in moderateamounts and balance them with nutrient-wise choices. For example, if you havea cheeseburger, french fries and soda for lunch, have pasta with steamedvegetables and chicken in a marinara sauce for dinner. Remember there are nojunk foods, just junk-food diets.

  • Wholesomeness
    When possible, choose whole foods like oranges, brown rice,whole wheat bread, baked potatoes, and fresh meats, instead of processed foodslike orange juice, white rice, white bread, potato chips and hot dogs. Wholefoods generally have more nutrient content, more fiber, and less sodium.

What Should Be Included
in Your Daily Diet?

  • Fruits- 2-4 servings daily:

    The best fruits to eat:
    • citrus fruits
    • juices
    • bananas
    • cantaloupe
    • strawberries
    • kiwi and dried fruits

  • Vegetables- 3-5 servings daily:

    The best veggies to eat:
    • broccoli
    • spinach
    • carrots
    • greenpeppers
    • tomatoes
    • brussel sprouts
    • kale
    • winter squash

  • Protein rich foods- 2-3 (2-3 oz) servings daily:
    • Lean meat or
    • protein-rich alternatives. Includes lean beef, pork, skinless poultry, fish, peanut butter, eggs, legumes (lentils, peas, beans), and tofu.

  • Grains- 6-11 servings daily of:
    • cereal
    • bread
    • pasta
    • rice
    • Choose whole vs. processed when possible

  • Dairy Products- 2-4 servings daily:
    • low fat milk
    • yogurt
    • low-fat cheeses (such as part-skim mozzarella)

  • Try to limit your consumption of the following:
    • high fat salad dressings
    • fried foods
    • alcoholic beverages
    • processed meats
    • saturated fats, such as butter, margarine, and fat on meats
    • high fats foods, such as pastries, cakes and pies, and cheese
    • refined carbohydrates (sugar and foods containing sugar)
    • refined grain products such as white rice and white flour

    Source: CCC

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