The charateristics of a healthy diet, and the challenges associated with chosing the "right" foods

The first thing to look at when considering if you diet is healthy is note how much of a whole foods diet are you consuming. I used to eat a lot of packaged and processed foods, but now I am trying to eat whole food. These are foods that have not been processed or manipulated so they still contain their phytochemicals (or phytonutrients), which are natural compounds that the food grows with that contribute to the color, taste and other characteristics of the foods. These bioactive food components actually act with our metabolic processes, and aid in functioning and disease prevention (Sizer, 2011). Much, if not all, of these phytochemicals are lost when processed, destroying the very substances that are naturally produced to help aid in our health. The characteristics of a healthy diet include eating an ample amount of whole foods, consuming foods from every food group, eating the right combinations and portion sizes of those foods, and drinking plenty of water to make up for water lost in daily activities. Formally spoken the characteristics are adequacy, meaning that the food provides essential nutrients, fiber and energy; balance, being that the food choices are not focused on one nutrient at the expense of another; moderation, as in the dietary aspects such as fat, sugar, salt, alcohol, or other unwanted or unhealthy constituents are excessively consumed; calorie control, being that foods are consumed only in the amounts needed for energy to maintain an appropriate and healthy weight – no more or no less than the energy expended for daily activities of living, maintenance and extra physical activity expenditures; and finally variety, which is making sure that the foods that are chosen on a daily basis for energy should differ from one day to the next, filled with a variety of colors and shapes (Sizer, 2011).

So, if eating the right foods in the right combinations is so important, what are the basics in achieving a balanced, healthy diet? According to ChooseMyPlate.gov (a new program by the U.S. Department of Agriculture promoting easy steps to eating a healthy diet) I need to vary my veggies, focus on fruits, make sure at least half of my consumed grains are whole grains, go lean with protein, and eat calcium-rich foods (USDA, n.d.). Eating healthy fats and drinking plenty of clean water is also important in a healthy diet. But, eating the correct portion size for the right foods can be difficult and challenging. Portion control in a very important aspect of nutrition that many of us, including myself, fails to properly attain. But, though the amount of each food group varies by age, sex and physical activity, the general guidelines are similar.

          Fruits and veggies should make up about half of our plates in regards to portion size. On a daily basis, and depending upon your age, gender and physical activity, fruits should amount to about 1 to 2 cups per day (USDA, n.d.). Vegetables are broken into 5 sub-groups, including dark leafy greens, red and yellow veggies, starchy veggies, beans and peas, and others. “Choose a variety of vegetables each day, and choose from all five subgroups several times a week” (Sizer, 2011). On a daily basis, and again this is dependent upon your gender, age and physical activity, colorful veggies should amount to about 1 to 3 cups (USDA, n.d.). An interesting fact is that beans and peas are included in this group (but, they are considered mature legumes), because of their high fiber content. They are also packed with protein and other vital nutrients, making it a cheap and healthy choice to add to your plate. Try to eat the freshest version of the fruits and veggies are possible. Fresh is always best, but frozen is not a bad option either (just make sure your don’t overcook them or they will lose their nutrients). Dried versions are a good choice is fresh options are not available, and canned versions in water can still be nutritious. But, when you get into the realm of added preservatives, sugar, salt, etc., they lose their nutrients and their nutritious value. In addition to phytonutrients, fruits and vegetables are packed with a variety of vitamins and minerals, and fiber (Sizer, 2011). Try to include as many colorful fruits and vegetables as possible into each meal, making it both beautiful and fun!

          Make whole grains (much better than refined grains, even if they are “enriched”) about a quarter of your plate. The USDA suggests trying to make whole grains at least half of your overall grains consumed on a daily basis, but you would be doing yourself a favor if all of your consumed grains were whole grains. This amounts to at least1 ½ to 4 oz. of whole grains per day, totaling about 3 to 8 oz. of grains per day (USDA, n.d.). Healthy whole grains choices include brown rice, quinoa, buckwheat, amaranth, bulgur, barley and oats, to just name a few. If you want to go gluten-free, like me, stick to abundant sources such as brown rice, quinoa and buckwheat. “These foods contain folate, niacin, riboflavin, iron, magnesium, selenium and fiber” (Sizer, 2011), along with other vitamins and minerals.

In regards to protein, try to make your servings about a quarter of your plate. This amounts to about 2 to 6 oz. per day (USDA, n.d.). You have a variety of healthy protein sources to choose from, and remember to keep it as lean or low-fat as possible (Sizer, 2011). Focus on lean meats and poultry (without the skin), fish, eggs, low fat dairy, nuts, seeds, and dry beans & peas (legumes). Some of these protein sources also are considered in other food groups, as do some veggies and grains. Nuts, seeds, and even avocadoes & eggs are considered healthy sources of fat (though eggs need to be eaten in moderation due to its high cholesterol and saturated fat content). Prepare your healthy protein sources with little or no added fat, if possible (Sizer, 2011). Low fat milk, though really considered a part of the dairy food group, is a healthy protein source too. Vegetarians can still get ample amounts of protein via legumes, nut butters, nuts, eggs (for Ovo-vegetarians) and soy products. Healthy meat protein sources typically pack niacin, thiamin, vitamin B6, vitamin B12, iron, magnesium, potassium, and zinc (Sizer, 2011). In addition, legumes and nuts contain, in addition to their protein, folate, thiamin, vitamin E, iron, magnesium, potassium, zinc, and fiber (Sizer, 2011).

This leads us to the healthy fat food group. Much of the focus here should be on healthy oils. “Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no plant foods contain cholesterol” (USDA, n.d.). Other healthy unsaturated fat sources include nuts, seeds, avocadoes (as mentioned before), olives, and fatty fish (Sizer, 2011). These foods contribute healthy fats that aid in lowering bad cholesterol (LDL), raising good cholesterol (HDL), and add vitamin E and essential fatty acids to the diet (Sizer, 2011). Fatty acids are crucial for a healthy brain, and they also pack a lot of energy for physical activities. Try to avoid solid fats such as butter, milk fat, meat fat, shortening and partially hydrogenated oils. These become solid at room temperature and are high in saturated fats, and can be quite detrimental to your health. “Solid fats deliver saturated and trans fat… solid fats and added sugars contribute abundant calories but few nutrients” (Sizer, 2011). These fats should be kept low, if not avoided altogether.

Now, let’s talk about dairy. There is still much controversy here as to whether we should consume dairy or not, but, long story short, if you can tolerate dairy it is actually packed with nutrients. “All fluid milk products and many foods made from milk are considered part of this food group… Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not.” (USDA, n.d.). Your dairy choices, including calcium-fortified soy products, should be either low-fat or fat-free. You can also choose a lactose free milk if your body cannot tolerate the milk sugars, and you still get the added benefits of this calcium rich food source. Depending upon your age, gender and physical activity, your dairy consumption should be between 2 to 3 cups of calcium-fortified goodness per day (USDA, n.d.). These food not only contribute calcium and protein, as mentioned before, but also riboflavin, vitamin B12, magnesium and potassium (Sizer, 2011). They are also typically fortifies with vitamins A and D.

The challenge in following a healthy diet is balance, self control and purpose. How you look at food will help shape you eat it and treat it. If you look at it as the enemy or as a reward, most likely it will be abused and you will not derive from its nutritious offerings. But, if you look at it as your medicine, your energy and your life line, you will most likely treat it with more respect. Refer to the MyPlate visual aid to help picture what your plate should look like. But, in regards to a beverage of choice, it really should be water. The MyPlate campaign is a step in the right direction, but may be a little vague if you training for a specific sport or activity. Diets can be adjusted, but this is just a helpful, jump start guide to get you on track to a better, healthier life.

Resources
Sizer, F., & Whitney, E. (2011). Nutrition concepts and controversies (12^th ed.). Belmont, CA:Wadsworth learning.

USDA (n.d.) Food Groups. United States Department of Agriculture. Retrieved from http://www.choosemyplate.gov/food-groups/