A Healthy Diet
Are you looking for an easy healthy diet plan? Eating healthy doesn't need to be complicated. By following a few simple rules, you can experience better health and more energy to get you through the day.
A healthy diet starts with balanced nutrition. The food pyramid is a roadmap to healthy eating, showing you how much of foods from different food groups you should eat each day.
According the food pyramid, you should eat the following daily:
- Six to eleven servings of grains
- Two to four servings of fruits
- Three to five servings of vegetables
- Two to three servings of low fat dairy products
- Two to three servings of animal and vegetable proteins
- Minimal intake of fats, oils and sweets
Try to eat six to eleven servings per day of healthy whole grains. Whole grains provide fiber, nutrients and carbohydrates for energy.
Examples of whole grains include oats, whole wheat products, brown rice, barley and spelt.
Fruits and Vegetables
Fruits and vegetables are an essential part of a healthy diet. It is recommended that you eat two to four servings of fruit and three to five servings of vegetables everyday.
Fruits and vegetables are a valuable source of fiber, carbohydrates, vitamins, minerals and phytonutrients. For the most balanced nutrition, choose a variety of seasonally available, brightly colored fruits and vegetables from across the spectrum of color.
Lean proteins from animal and vegetable sources are important for muscle building and repair. Lean protein sources include soy products, egg whites, white meat poultry, fish, lean beef, pork tenderloin and legumes. The food pyramid recommends two to three servings of lean protein per day.
Low Fat Dairy
Low fat dairy products like cottage cheese, yogurt and skim milk are an important source of calcium, vitamin D and vitamin A. These vitamins are essential for building and maintaining healthy bones and teeth. Low fat dairy also provides protein.
The food pyramid recommends two to three servings of low fat dairy per day.
At the very top of the food pyramid sits healthy, unsaturated fats like olive oil, fish oil and walnut oil. Some fat is necessary for cognitive and brain function; however, too many fats or an overabundance of saturated, hydrogenated and animal fats can lead to heart and arterial disease and obesity. The food pyramid recommends that you use healthy fats sparingly.
Water is essential for healthy metabolic processes and hydration. Above all other beverages, pure water can do the most for your overall state of health and well-being. Drink at least eight 8-oz glasses of pure water everyday.
Sugar of all types is a source of empty calories, and it has no nutritive value. Excess sugar intake can also lead to obesity, metabolic syndrome and diabetes. For this reason, it is best to avoid sugar in all of its forms - or partake in it sparingly.
Honey, maple syrup, high fructose corn syrup and agave are all sugar.
Exercise is also part of a healthy diet and lifestyle. It helps your body to stay limber, strong and fit. It also protects your heart and helps to keep your weight down and your energy up.
Another essential lifestyle choice that is part of a healthy diet is adequate rest. It is important that you get plenty of rest (at least seven to eight hours per night). Getting adequate rest allows your body to rejuvenate, recharge and re-energize for the day to come.
An Easy Healthy Diet Plan
Following an easy healthy diet plan, drinking lots of water and getting plenty of rest and exercise can help you to look and feel your best.
How much do you need to eat to stay healthy and manage your weight? Check out your recommended daily calories to find out.