Opt for nutrient-dense whole foods that provide the most nutritional value for the number of calories created. This ensures that your body processes high-quality components and fuels you for the long term.
High-quality foods have a variety of nutrients:
- Vitamins
- Minerals
- Fiber
- Healthy fats
- Carbohydrates
- Protein
- Other components such as antioxidants
To avoid empty calories, limit your intake of foods considered nutrient-poor. Examples of this broad range of foods include:
- Highly processed foods
- Refined grains
- Refined sugars
- Sweetened drinks
- Red and processed meats
- Saturated and trans fats
- High-glycemic foods
You should also limit your intake of salt and added sugars. Too much sodium can increase blood pressure and risks for heart disease and stroke, whereas too much sugar can increase risks for tooth decay and obesity.
Alcoholic beverages affect cholesterol, triglyceride, and insulin levels. They can also increase risks for liver inflammation or scarring, elevated blood pressure, weight gain, or even some types of cancer.
A balanced diet starts with the right ratios of foods from the six core elements:
Proteins
Proteins should make up ¼ of your plate or about 5.5 ounces each day. Choose lean red meats, seafood, poultry, eggs, nuts, beans, lentils, and seeds.
Fruits
Fruits should make up ¼ of your plate, or about 2 cups a day. Choose dried, fresh, or frozen fruits, but remember that dried fruits are more concentrated in natural sugars. Fruit juices have high sugar levels and should not be a major part of your diet. Also consider a variety of fruit colors to get the most nutrients.
Vegetables
Vegetables should account for ¼ of your plate if you’re eating fruits as well. Otherwise, they should fill ½ of your plate and be equivalent to 2.5-3.5 cups each day. When you choose vegetables, select from different subgroups to enjoy the most benefits.
Subgroups include:
- Dark green vegetables
- Red and orange vegetables
- Legumes
- Starchy vegetables
- Other vegetables
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