In order to stay healthy, we must consume a varied diet that contains
all the essential nutrients. In addition, we must limit our intake of foods
that can be harmful in large quantities. Although researchers still have much
to learn about nutrition and our knowledge is constantly changing, there is
strong evidence about what good eating patterns are. According to government
health agencies, the following guidelines are suggested for maintaining a
healthful diet. It should be noted that these are only general recommendations
for people who are already healthy and want to stay that way. They are not necessarily
for those who need special diets because of disease or other abnormal
conditions.
1. Getting Adequate Nutrients
Within Calorie Needs
The greater the variety of nutrient-dense foods and beverages within
and among the basic food groups we consume, the more likely we are to get all
the nutrients we need. Choosing nutrient-dense foods and avoiding empty
calories is necessary in order for us to get adequate nutrition without
consuming too many calories in the process. Choose foods that limit the intake
of saturated and trans fats, cholesterol,
added sugars, salt, and alcohol.
2. Managing Weight
To maintain a healthy body weight, balance the calories you consume
with the calories you burn. People who are greatly overweight are more likely
to develop certain chronic diseases, such as high blood pressure, heart
disease, and stroke. People who consume more calories than they burn off will
gain weight.
To prevent gradual weight gain, make small decreases in the calories
you consume and increase your physical activity. Rather than depending on crash
diets, it is usually better to lose weight slowly and gradually, to develop
better habits of eating, and to increase physical activity. To get all the
nutrients
you need while cutting down on calories, cut down on foods that are
high in calories but low in nutrients, especially fat and fatty foods, sugar
and sweets, and alcohol.
3. Engaging in Physical Activity
Engaging in regular physical activity promotes health, psychological well-being,
and a healthy body weight. For general health and reducing the risk of chronic
diseases, getting at least 30 minutes of moderately vigorous exercise every day
is desirable, and more and longer vigorous exercise can be
even more beneficial. In order to avoid gaining weight, adults should
try to get 60 minutes of exercise most days, while at the same time not
consuming too many calories. For those who wish to lose weight gradually, try
to get 60 to 90 minutes of exercise most days, again while limiting calorie
intake.
4. Selecting from the Right Food
Groups
Fruits, vegetables, whole grains, and low-fat or fat-free milk and milk
products are the foods with the highest nutrient density. These foods should be
strongly emphasized in a healthy diet. In particular, someone who consumes
2,000 calories a day should try to eat the following daily:
• 2 cups (4 servings) of fruit, selecting from a variety of fruits.
• 21⁄2 cups (5 servings) of vegetables, selected from as many of the
basic vegetable groups as possible: dark green vegetables, orange vegetables, legumes,
starchy vegetables, and others.
• 3 servings of whole grains.
• 3 cups of fat-free or low-fat milk or its equivalent in other dairy
products, such as yogurt and cheese.
In the United States, these food groups, along with others including
meats, poultry, and fish, form what is known as the food guide pyramid.
[source: professional cooking sixth edition]
