Healthy eating means eating a variety of foods that give you the nutrients you need to maintain your health, feel good, and have energy. These nutrients include protein, carbohydrates, fat, water, vitamins, and minerals.
USDA guidelines recommend 3 to 4 ounces or more of whole grains per day for women (3 to 5 ounces for men). Whole grains still have the bran and the germ (the core of the grain kernel) attached and have more fiber, minerals, and vitamins than refined grains. The refining process removes the bran and germ from the grain.
Meat is a good source of the protein and fatty acids you need for energy and health. Red meat also contains iron, which is especially important for women. USDA guidelines recommend eating 7 ounces of protein foods per day. If you do eat meat, poultry, or fish, try to choose lean cuts and opt for chicken or fish most of the time.
A diet rich in fruits and vegetables is recommended by cancer experts as well as registered dietitians. The American Cancer Society and the American Institute for Cancer Research recommend eating 5 or more servings of a variety of vegetables and fruits each day to ensure that your cancer risk is as low as it can be.
Fats and oils You need some fat in your diet, but not very much. The USDA guidelines recommend consuming about 30 grams of fat per day. The guidelines also recommend that you get no more than 10% of your daily calories from saturated fat.
Fats and oils You need some fat in your diet, but not very much. The USDA guidelines recommend consuming about 30
Fats and oils You need some fat in your diet, but not very much. The USDA guidelines recommend consuming about 30
Fats and oils You need some fat in your diet, but not very much. The USDA guidelines recommend consuming about 30
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Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you'll put on weight. If you eat and drink too little, you'll lose weight.
Fish is a good source of protein and contains many vitamins and minerals. Aim to eat at least two portions of fish a week, including at least one portion of oily fish. Oily fish contains omega-3 fats, which may help to prevent heart disease.
Most of us should eat more starchy foods: try to include at least one starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half.
