What is a good diet | Healthy eating

What Is Healthy Eating?

Healthy eating is a pattern that helps in supporting wellness. It involves physical, emotional, and mental health. An individual can achieve this by making certain choices. These include the addition of diversity and balance when making dietary choices. Eating healthy also means that a person includes a variety of nutrients in their diet according to a social environment and religious belief.

What foods are good for you? Healthy eating habits

A good diet is all about what type of foods we should eat and in what portions. It is a balanced diet that is required for the body to work properly. It is about to meet the body’s requirement; nothing should be less or exceed the recommended amount (RI) or a portion to prevent nutritional deficiency or obesity that leads to many health problems.

A good diet includes some simple rules to follow like getting a minimum of five fruit and vegetable a day, including whole grains and picking more fish, poultry, pulses and beans, less red meat, and selecting for lower fat, lower sugar dairy (or dairy-free options). But that is not the entire tale. How much should we eat and what is an ideal time to eat protein, carbohydrates, or fats?

Fruit, vegetables and mixed foods for a good diet and healthy eating. Woman eating an apple.
  • Add three or more servings of vegetables in a day. These must include dark green, red or orange vegetables. Such types of vegetables include surplus amounts of nutrients.
  • Add at least two or more servings of different fruits in a day.
  • Add three to six servings of bread and cereals to your diet. Try using whole grain or high fiber ingredients. The addition of such ingredients helps in the reduction of processed carbohydrates. Fiber-rich foods help in getting rid of issues of the digestive system.
  • Add dairy products to your daily diet. Instead of drinking whole fat milk, replace it with low-fat milk. Fat-free milk is also an alternative to whole fat milk.
  • Add protein that has low protein. These can include eggs, beans, seafood, lean meat, and poultry without skin. Other sources include unsalted nuts, soy products, and seeds. If you are a non-vegetarian, then try to eat white meat at least four times a day.
  • Reduction of saturated and Trans fats
  • Try using vegetable oils. These include canola oil or olive oil.
  • Reduction of salt intake. Dieticians suggest limiting the consumption of salt to 1500 milligrams every day, especially for those who are above 50 years.
  • Eliminate junk food from the diet. Junk foods usually contain high sodium and fat content.
  • Eliminate drinks with additive artificial sugars. These include artificial juices, soft drinks. Such types of drinks have minimal nutrients. They are more harmful than beneficial.
  • Consume alcoholic beverages in moderation. However, it is better to avoid it completely.
  • Try to avoid a healthy and regular schedule while eating. Do not skip meals. Skipping meals will make you crave fast food.
  • Remain hydrated. It is possible by consuming around eight glasses of water every day.

What is the Reference Intake or Recommended Amount?

Dietary needs fluctuate depending upon sex, size, age, and action levels. The Reference Intakes (RI) or daily recommended amounts are the amounts of vital nutrients that are required for a normal, moderately active adult to achieve a healthy, balanced diet for maintaining rather than gaining or losing weight.

The Reference Intakes (RIs) for fat, saturates, sugars and salt are all maximum amounts, while those for carbohydrates and protein are figures you should plan to meet every day. There is no RI for fiber, although health experts suggest we have 30g every day.

The Reference Intakes (RI) for an average and moderately active adult:

Energy (kcal)25002000
Carbohydrates (g)300260
Sugar (g)12090
Protein (g)5550
Fat (g)9570
Saturates (g)3020
Salt (g)66

These daily calorie intakes are based on United States Department of Agriculture (USDA) according to age, gender, and activity:

AgeEnergy (kcal)
Children2 to 8 years1,000 to 1,400
Girls9 to 13 years1,400 to 1,600
Boys9 to 13 years1,600 to 2,000
Active women14 to 30 years2,400
Inactive women14 to 30 years1,800 to 2,000
Active men14 to 30 years2,800 to 3,200
Inactive men14 to 30 years2,000 to 2,600
Active women and men30 years and more2,000 to 3,000
Inactive women and men30 years and more1,600 to 2,400

For breastfeeding babies and young children

A healthy diet starts early in life – feed breast milk from birth to 6 months of life and introduce various safe and nutritious complementary foods at a half-year-old enough and continue breastfeeding until your child is two years old and beyond.

Good food to intake in a good diet

  • Fruit and vegetable: At least 5 portion/day (5 A Day) or at least 400gm/day
  • Potatoes, bread, rice, pasta, and other starchy carbohydrates: over a 3rd of the food we eat
  • Dairy and dairy alternative(calcium): 1-2 times/day
  • Beans, pulses, fish (at least 2 portions a week), eggs, meat, and other protein: 70g/day
  • Oil and spreads: limit the use or replace saturated fats (bad fats) with unsaturated fats (good fats)
  • Plenty of water/fluids: 6-8 glasses/day

Limit/reduce the intake of the following foods

  • Sugars: soda, soft drinks, and other drinks high in sugars
  • Baked sweets: biscuit and cookies
  • Processed and high-fat meat
  • Salt: limit sodium to 1,500mg/day and not exceed to 2,300mg/day
Table full of healthy foods. Bunch of fruits and veggies, bottles of virgin oil and wine

Healthy Eating Facts

  • Healthy eating helps in reducing the chances of cancer. Various studies support this fact. The reason for this is that processed food contains artificial chemicals. It is also the case with drinks with artificial sweeteners. All these are risk factors for developing cancer. Consuming a fresh and natural diet can make increase your wellness.
  • Healthy eating helps in achieving a good physical appearance. Unhealthy foods are rich in carbohydrates. These increase your blood glucose levels. Such high levels are unhealthy and can cause acne. On the other hand, healthy foods contribute various nutrients to your skin. Hence, the person looks younger than age with fresh and glowing skin.
  • According to a 2013 study, healthy eating is easy on the pockets. Unhealthy foods contain processed ingredients. Buying unhealthy processed food will cost you $1.50 more than a healthy meal.
  • Healthy eating can improve the mental well-being of a person. There was a study that is 2013 that helps to prove this fact. This study concluded that people with unhealthy eating habits had low mental well-being. Therefore, participants who are on a healthy diet have better mental health.
  • Healthy eating habits help in reducing the risk of developing diabetes.
  • Processed food is high in bad cholesterol. It is also associated with the risks of heart attacks and strokes. Healthy eating helps to reduce bad cholesterol in the body. In turn, it increases the good cholesterol in the body. Hence, the risk of cardiovascular diseases decreases.
  • People who practice healthy eating habits tend to live longer. This is based on reports suggested by the CDC. According to this, 63% of people live longer than people with an unhealthy diet.
  • Eating healthy helps us to sleep better. Natural food helps in the secretion of melatonin and serotonin. Both of these hormones are helpful in the promotion of sleep. Hence, this indicates that to regulate the sleep cycle, we must eat healthily.

How to change eating habits

Eating healthy is a great way of living life. As stated above, it has many benefits. You will observe a significant improvement in physical and mental health after eating healthily. A healthy diet helps in living longer and happier. However, a transition to healthy eating may be a difficult process to begin with. A person who is willing to transform their lifestyle can start with baby steps. Gradually incorporating healthy food can help to achieve the goal.


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