What is the Definition of a Healthy Diet?
A Balanced, Healthy Diet includes a Variety of High-Nutrient Foods
What is the definition of a healthy diet? A balanced, healthy diet includes a variety of foods rich in nutrients, and limits fat, sugar, and processed foods. Eating a variety of healthy foods each day will satisfy the daily requirement of vitamins, minerals and essential amino acids necessary for optimum health. Choose foods from all of the food groups, and eat several servings daily of whole grains, vegetables, fruits and protein.
Here are some examples of food that should be eaten every day for a balanced, healthy diet:
Vegetables- Fresh vegetables are an outstanding source of nutrients. Broccoli, cauliflower, tomatoes, leafy greens such as spinach, chard and kale, bell peppers, squash, and root vegetables including carrots, beets and sweet potatoes are excellent sources of vitamins, minerals and fiber.
Fruits- Including fresh fruits in the diet provides vitamins and other phytonutrients as well as fiber. Apples, bananas, oranges, blueberries, strawberries and grapes are some of the healthiest fruits.
Whole Grains- It is important to include whole grains in a balanced, healthy diet. They provide complex carbohydrates and add fiber to the diet, and certain whole grains contain very high amounts of protein. Some good choices are whole wheat bread, brown rice, old-fashioned oatmeal, whole rye, and whole wheat bulgur.
Protein- Lean meat, fish, eggs, yogurt and cheese are good sources of protein. For those who do not want to consume any animal products, tofu and other soy products, beans, nuts, legumes, and whole grains such as quinoa, amaranth and buckwheat contain high amounts of protein.
Limit the Amounts of Fat, Sugar and Processed Foods
While some fat is necessary for a balanced, healthy diet, all fats are not alike. Trans fats are among the least healthy type of fats, while olive oil has been shown to provide health benefits. In general, the amount of fat in the diet should be kept to a minimum.
Processed foods are best avoided entirely or eaten very sparingly. These include lunch meats, packaged desserts, and packaged convenience foods, which frequently contain large amounts of sodium, high fructose corn syrup, trans fats and chemical preservatives.
Fast food may be tasty and convenient, but a burger, milkshake and fries can contain an entire day’s worth of calories, and far above the recommended daily allowance of sodium and fat. Many fast food restaurants are now offering healthier alternatives, such as salads.
Soft drinks should also be kept to a minimum. A 12-ounce soda contains an average of 150 calories from sugar and has no nutritional value.
Eat in Moderation and Don’t Skip Meals
Overeating, continuing to eat when full, and eating when not hungry are habits that can lead to numerous health problems including obesity, diabetes, and heart disease. Eat reasonably-sized portions and stop eating when full.
A healthy diet does not mean you have to give up all of your favorite foods. Occasional small portions of fried foods, ice cream, or other high-fat, high-sugar foods are not harmful as long as they are balanced by the regular consumption of healthy foods.
Skipping meals is sometimes unavoidable due to a hectic schedule, but it is not a healthy habit. Eating breakfast is especially important because the body has been fasting overnight. Skipping a meal can result in overeating later due to excessive hunger, or indulging in unhealthy snack foods.
Resources
International Food Information Council Foundation, 10 Tips to Healthy Eating