Developing a satisfying and healthy diet can begin with basic nutrition tips. Good nutrition is vital for feeling energetic and preventing diseases such as diabetes, cancer, heart disease and depression, according to Helpguide.org. Choosing to eat a healthy diet involves small steps and gradual change, and the complete elimination of enjoyable foods is not required.
The Food Pyramid
The Department of Nutrition of the Harvard School of Public Health recommends following the principles of the U.S. Department of Agriculture's food pyramid to ensure good nutrition. Whole grains, fruits and vegetables and healthy fats and oils should make up the majority of the diet, according to the pyramid. Adequate protein is essential, as are protein-rich foods such as fish, eggs, nuts, tofu and beans. Dairy products are recommended, but limited to two servings per day. Use foods such as refined grains, including white flour, pasta, bread and potatoes, sparingly, along with red meat, butter, sweets, sugary drinks and salt.
Omega-3 Fatty Acids
Omega-3 fatty acids, essential nutrients found in fish and fish oil supplements, are believed to prevent heart disease. The American Heart Association, or AHA, recommends at least two 3.5-oz. servings of fatty fish such as salmon, sardines, lake trout or herring per week, or using a supplement instead. Some fish contain toxic substances such as mercury, dioxins and other contaminants. Avoid large predatory fish, including shark, swordfish and king mackerel. Eating a variety of fish may help to avoid toxins. Do not take more than 3 grams of omega-3 fatty acids unless under a doctor's care, the AHA says.
Fruits and Vegetables
The majority of Americans do not consume the amount of fruits and vegetables recommended for good health. Adequate fruits and vegetables in the diet play an important role in weight control and in preventing heart disease, diabetes, stroke and certain types of cancer, according to the Centers for Disease Control and Prevention. At least five servings of fruit and vegetables per day are recommended.
Vitamin D
A vitamin D supplement is recommended for most people, according to the USDA's food pyramid. Many Americans are deficient in this vital nutrient that not only creates and maintains healthy bones, but may also assist healthy functioning of the brain, heart, immune system and muscles. Research shows adequate intake of vitamin D may help to prevent cancers of the breast, prostate and colon; heart disease; multiple sclerosis; arthritis; and diabetes. Consuming an adequate intake of vitamin D without supplementation is seldom possible, according to an article in the "New York Times" in July 2010. Supplementation with 1,000 or 2,000 IU per day is recommended.
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