Healthy Diet

Healthy Diet

Knowing what nutrients are and how much of each is recommended for optimal health is important. However, this information is not always helpful in choosing a healthy diet. Because of the wide variety of foods available today, there are many combinations of foods that make up a healthy diet. Virtually any food can be part of a healthy diet as long as it is balanced with other food choices throughout the day or week to meet but not exceed dietary needs.

A healthy diet provides the right number of calories to keep your weight in the desirable range; the proper balance of carbohydrates, protein, and fat choices; plenty of water; and sufficient but not excessive amounts of essential vitamins and minerals. How this translates into specific food choices depends on individual needs and preferences, but in general, a healthy diet is rich in whole grains, fruits, and vegetables; contains the right types of fats; and is low in added sugars. Choosing this diet does not mean people need to give up their favorite foods. But it does require them to think about the variety and balance of foods.

Variety is very important to a healthy diet because different foods provide different nutrients. Making a variety of choices from within each food group is as important as choosing the right amounts from each food group. For example, strawberries are a fruit that provides vitamin C but little vitamin A, whereas apricots are a good a source of vitamin A, but provide fewer vitamins C. A diet that includes only strawberries will provide plenty of vitamin C, but may be lacking in vitamin A.

Balance is also part of a healthy diet. Balancing the diet means selecting foods that complement each other. This requires considering a food’s nutrient density. Foods that are low in nutrient density, such as baked goods, snack foods, and sodas, should be balanced with nutrient-dense choices, such as salads, fruit, vegetables, and low-fat dairy products. A meal that consists of a burger, fries, and a soda, can be balanced by eating a salad, brown rice, and chicken at the next meal.

A varied diet that balances nutrient-poor choices with nutrient-dense ones can help most people meet their nutrient needs. For those who have increased needs or limited food choices, fortified foods are available. These foods contain added nutrients and include products such as calcium-fortified orange juice and iron fortified breakfast cereals. In some cases, vitamin and mineral supplements can be helpful, but these should be used with caution to avoid consuming a toxic amount.