Healthy Diet Food Definition
Source : Google.com.pk
A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.
Milk group (dairy products)
Cheese: fat-free or reduced-fat (1%)
Milk or buttermilk: fat-free (skim) or low-fat (1%)
Yogurt: fat-free or low-fat, regular or frozen
Meat and beans group
Legumes (including beans, lentils, peas, and split peas)
Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
Tofu, tempeh, and other soy-protein products
Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
100% fruit juice
Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
100% vegetable juice
Grain group (breads and cereals)
Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
Light or low-fat salad dressing
Back to TopSide Effects
An unbalanced diet can cause problems with maintenance of:
Brain and nervous system function
Growth and development
It can also cause problems with bone and muscle systems.
Back to TopRecommendations
The term "balanced" simply means that a diet meets your nutritional needs while not providing too much of any nutrients. To achieve a balanced diet, you must eat a variety of foods from each of the food groups. You will need to know:
How many calories you should consume every day
What size portions you should eat. Too much of a healthy food may no longer be healthy
Which are the healthy choices from each food group
There are several guidelines available to help you plan your balanced diet. They include:
The Food Guide Pyramid
The U.S. Dietary Guidelines (RDA guidelines)
Do not skip breakfast
Eat at least three meals each day
Eat foods from each of the food groups at every meal
The most important step to eating a balanced diet is to educate yourself about what your body needs, and to read the nutrition label and ingredients of all the food you eat.
New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) recommend fewer calories and smarter food choices. Some of the key recommendations:
Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
Balance your calorie intake with exercise. Slowly decrease the amount of calories you take in while increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduce activities in which you sit (such as watching TV).
Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an average 2,000-calorie per day diet.
Eat 3 ounces or more of whole-grain products per day.
Consume 3 cups per day of fat-free or low-fat milk or milk products.
Get fewer than 7% of calories from saturated fatty acids.
Avoid trans fatty acids, which are unhealthy fats. They are found in fried foods, commercial baked goods such as donuts, cookies, and crackers, in processed foods, and in margarines.
Limit cholesterol intake to less than 300 mg/day.
Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish, nuts, and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake can approach 35% if most of the fats are "good" fats.
Stay away from added sugars.
Consume fewer than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limit added salt when you prepare food.
Do not consume more than 1 alcoholic drink per day for women, 2 per day for men. Certain people should not drink any alcohol.
Read nutrition labels on all foods. This will help you know what kind of fats, and how much, the food contains.
Eating well is important for all of us. In the short-term, it can help us to feel good, look our best and stay at a healthy weight. In the long-term, a healthy, balanced diet can reduce our risk of heart disease, diabetes, osteoporosis and some cancers. But what exactly is a healthy, balanced diet?
To eat a balanced diet you need to combine several different types of foods - from each of the main food groups - in the right amounts so your body gets all the nutrients it needs while maintaining a healthy weight. This means you should eat:
Plenty of bread, rice potatoes, pasta and other starchy foods
Plenty of fruit and vegetables
Some milk, cheese and yoghurt
Some meat, fish, eggs, beans and other non-dairy sources of protein
Very small amounts of fats and oils and
A very small amount or no foods and drinks high in fat, sugar and salt
In the Republic of Ireland the Food Pyramid is used and in Northern Ireland the Eatwell Plate is used.