How To Create a Healthy Diet

So you want to begin eating more healthily but don't know where to start? Seems like the subject of diet and nutrition gets more and more confusing each day. News reports surface that contradict old reports about what's healthy and what's not. Luckily, the science of nutrition and what your body needs to stay strong isn't as complex as you might think.

First off, let's establish that there are six basic essentials in the diet that the body requires to function well (and to live for that matter). Those six things are:

• Protein,
• Carbohydrates,
• Fats,
• Vitamins (our body needs 13 vitamins),
• Minerals (our body needs 22 minerals), and
• Water.

Science has also recently discovered thousands of compounds in plant foods called phytochemicals, which, while your body does not require these to live, it does require them to live more healthily and to help prevent disease.

So, let's outline some simple steps you can take to ensure your body gets what it needs just to live and to live with vitality and good health.

1. Have 6-8 ounces of high protein foods daily. Protein is the body's building block to repair tissues, help muscles grow, and to create blood cells and disease-fighting immunoglobulins. Protein foods also provide us with B vitamins, iron and zinc. Protein foods include meats, poultry, fish, shellfish, eggs, beans, lentils, nuts and seeds. Try to select lower fat meat choices (like poultry, fish and tenderloin) most of the time. Check out this site for charts and information about serving sizes and recommended daily intake: http://www.mypyramid.gov/pyramid/meat_counts_table.html
2. Have 6-ounce "equivalents" of grains (preferably whole-grain) each day (see link below). Yes, your body does need high carbohydrate foods to function more healthily - the low carb diets may help you lose weight temporarily, but these diets are not optimal for health and vitality. Whole grains are an excellent source of energy, fiber, B vitamins, and disease "phyting" phytochemicals. Look for whole grain or whole wheat cereals, breads, crackers and pastas for extra nutrition. Refined grain products like white bread, white rice and pasta and processed crackers and snack are not "nutrition powerhouses" like their whole grain counterparts are.

   The chart on this site http://www.mypyramid.gov/pyramid/grains_counts.html lists specific amounts that count as one ounce equivalent of grains towards your daily recommended intake. In some cases, the number of ounce-equivalents for common portions is also shown.

3. Eat at least 5 servings of fruits and vegetables each day. Why? Vegetables provide vitamins, such as vitamins A and C, and folate, and minerals, such as iron and magnesium. They are naturally low in fat and also provide fiber. Fruit provides important amounts of vitamins A and C and potassium. Fruit is also low in fat and sodium. They are both packed with disease fighting phytochemicals. When it comes to fruits and vegetables, the more, the better. The American Cancer Society and many health professionals (including me) recommend up to nine servings daily for optimal disease protection.

   In general, one cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as one cup from the fruit group. The following specific amounts count as one cup of fruit (in some cases equivalents for ½ cup are also shown) towards your daily recommended intake: http://www.mypyramid.gov/pyramid/fruits_counts_table.html
   
   In general, one cup of raw or cooked vegetables or vegetable juice, or two cups of raw leafy greens can be considered as one cup from the vegetable group. The chart lists specific amounts count as one cup of vegetables (in some cases equivalents for ½ cup are also shown) towards your recommended intake: http://www.mypyramid.gov/pyramid/vegetables_counts_table.html

4. Have at least 3dairy servings (preferably low-fat or non-fat) each day. Why? Dairy products provide protein and several vitamins and minerals such as vitamin D, calcium, phosphorus, riboflavin and vitamin B12. Milk, yogurt, and cheese are excellent sources of calcium. The chart lists specific amounts that count as one cup in the milk group towards your daily recommended intake: http://www.mypyramid.gov/pyramid/milk_counts_table.html
   
5. Limit consumption of saturated fats and choose healthier fats like monounsaturates. Why? Saturated fats are not only calorie-laden, but they have been strongly linked to high cholesterol levels and increased heart disease risk. Sources of saturated fat include butter, regular (not reduced fat or fat-free) cheeses, milk and dairy products, cream, cream sauces and gravies and red meat with lots of marbling - like prime rib. Better sources of fats include olive oil, canola oil, trans-fat free margarine spreads like Benecol, fatty fish like salmon and mackerel, and nuts and seeds.
6. Limit consumption of sweets, baked goods, processed foods, and processed flours. Why? While it is perfectly fine and encouraged to have treats in your diet, consider these foods just that - treats - and not a significant part of your daily diet. These foods provide a lot of calories, but are significantly limited in providing good nutrients for your body.
7. Drink at least 8 glasses of water each day. Why? To stay well-hydrated and to keep your body and all its major systems performing at their best.

Just seven easy steps and you're on your way to a healthy, well-balanced diet! Good luck on your quest to live a healthier life. Begin today and you'll start feeling the benefits of energy and vitality almost immediately!