Healthy & Safe Diet Guidelines

A variety of vegetables, grains and fruits are the basis of a healthy diet.

A healthy and safe diet starts with incorporating more of the three important food groups into your diet each day. Eating a variety of vegetables, grains and fruit provides a solid base for a healthy diet. Adding lean protein and low-fat dairy products rounds out your diet and gives you variety so you feel satisfied.

Whole Grain Foods

According to the Food and Drug Administration, eating a variety of whole grains each day provides the foundation for a safe and healthy diet. Whole grains provide a multitude of vitamins, carbohydrates, minerals and dietary fiber necessary for optimal health. Whole grains have a high content of dietary fiber, which keeps you full longer and promotes proper bowel function. Choosing whole-wheat bread, oatmeal, brown rice and wheat pasta can help you manage your weight and protect you from diseases, like diabetes. Eliminating refined grains, like white bread and white rice, from your diet can help you shed unwanted pounds.

Fruits and Vegetables

You must eat a variety of fruits and vegetables each day for maximum health benefits. Eating a variety of these foods ensures that you will get the proper nutrients. Certain fruits and vegetables are full of vitamin A, such as sweet potatoes and apricots. Others like kiwi and spinach are full of vitamin C. Choose fresh or frozen fruits and vegetables over canned because canned goods often contain high levels of sugar and salt.

Carbohydrates

Carbohydrates are essential to your health. Eating an adequate amount of carbohydrates each day provides your body with the energy it needs to perform daily activities. A safe and healthy diet does not completely eliminate entire food groups. Eating healthy carbohydrates in moderation is the key to a healthy diet and successful weight management. Obtain your daily requirement of carbohydrates by eating whole grains, fruits and vegetables. Avoid sugar-laden cakes or sodas, as these foods are high in carbohydrates and have little to no nutritional value.

Fats

Fats are an important part of a safe and healthy diet. Our bodies need fat to supply us with proper energy levels and essential fatty acids. Adding monounsaturated and polyunsaturated fats such as nuts, olive oil, avocado and fish oils provide us with healthy fats and do not raise cholesterol levels. Limit daily servings of butter, lard and shortening, which raise blood cholesterol levels and place you at high risk for heart disease. Colorado State University suggests keeping your total fat intake each day between 25 percent and 30 percent of total daily calories, with most fats coming from nuts, fish and olive oil.

Diet Safety

The American Dietetic Association warns us to stay away from fad diets because quick weight loss is not always best. Losing weight at a rate of 1 to 2 pounds each week is the safest way to lose weight and keep it off. Many fad diets restrict food intake, eliminate entire food groups and promote the use of herbal supplements that can be dangerous to your health. Eating a healthy, well-balanced diet and exercising for 30 to 60 minutes most days of the week is the key to safe weight loss. Always check with your doctor before undertaking any type of weight loss program.

References

• FDA: Dietary Guidelines: Build A Healthy Base
• Colorado State University: Dietary Guidelines For Americans
• American Dietetic Association: Staying Away From Fad Diets-Health Weight Information