What does a healthy diet look like?

A well-rounded diet is essential to living a healthy life. But what does a healthy diet look like? In the United States the standards of a healthy diet are laid out in the Dietary Reference Intakes developed by a committee from The Institute of Medicine as well as The Dietary Guidelines for Americans. It is important to note, that not everyone is the same, or has the same nutritional requirements. So, it is important to mold the recommendations for you as an individual.

As a beginning reference about what you should have on your plate, ChooseMyPlate.gov uses the above image as a guide to what you are choosing to put on your plate. Awareness of what belongs on your plate, and when it belongs there is essential in a healthy diet.

According to Sizer & Whitney (2013) the key recommendations of the Dietary Guidelines for Americans follow the following areas:
1. Balance calories to manage a healthy body weight.
2. Increase intakes of certain nutrient-dense foods.
3. Reduce intakes of certain foods and food components.
4. Build a healthy eating pattern
(Sizer & Whitney, 2013)

What Foods Should I Choose??

Say YES to....

- Whole grain foods instead of refined grains and white breads

- Fruits and Veggies rather than snacks full of added sugars

- Fish and lean meats  rather than fried or processed meats

- Oil (olive, sesame, peanut, etc.) rather than solid fats

- Low fat or fat free dairy rather than full fat dairy products

- A colorful diet, the more colorful the fruits and veggies the better

What Nutrients Do I Need?

Not only is a well rounded diet extremely important, it is also important to be sure that the nutrients required by the body are found in the foods that you choose. The key nutrients in the diet are fiber, potassium, vitamin D and B12, iron, calcium, and folate (Sizer & Whitney, 2013). Recommendations on the need of these items depends on age, weight, and gender. The best way to begin a nutrient tracking journey is with a tool. The USDA has an awesome free tool online.

https://www.supertracker.usda.gov/foodtracker.aspx

Challenges Associated with Choosing Foods

References:

Sizer, F. & Whitney, E. (2013).  Nutrition: Concepts and Controversies (13th ed.).  Mason, OH: Cengage 
            Learning.

United States Department of Agriculture. (2015). Super Tracker. Retrieved from ChooseMyPlate.org: http://www.choosemyplate.gov/tools-supertracker

Images:
https://www.pinterest.com/prattles/healthy-inspiration/, http://www.choosemyplate.gov/