What is a healthy diet?
A healthy diet is a crucial component of overall health and wellness, and research has identified several key components of a healthy eating pattern. Here are some of the key findings on a healthy diet, daily requirements, and specific foods:
- Macronutrients: A healthy diet should include a balance of macronutrients, which are the nutrients that we need in large quantities. These include carbohydrates, proteins, and fats. Experts recommend that carbohydrates should make up about 45-65% of daily calories, proteins should make up about 10-35%, and fats should make up about 20-35%.
- Micronutrients: A healthy diet should also include a variety of micronutrients, which are the nutrients that we need in smaller quantities. These include vitamins, minerals, and other essential nutrients. Experts recommend that people get these nutrients from a variety of whole foods, such as fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Daily requirements: The specific daily requirements for each nutrient depend on a variety of factors, including age, sex, weight, and activity level. The US Dietary Guidelines recommend a daily intake of 2 cups (500 mL) of fruit, 2.5 cups (625 mL) of vegetables, 6 ounces (170 g) of grains, 3 cups (750 mL) of dairy, and 5.5 ounces (155 g) of protein foods for adults on a 2,000 calorie diet.
- Specific foods: Certain foods have been shown to be particularly beneficial for overall health. For example, fruits and vegetables are rich in vitamins, minerals, and antioxidants, and have been linked to a reduced risk of chronic diseases like heart disease and cancer. Whole grains, such as brown rice and whole-wheat bread, are high in fiber and can help improve digestive health. Lean proteins, such as chicken, fish, and legumes, are important for building and repairing tissues. Healthy fats, such as those found in nuts, seeds, and avocados, can help improve heart health.
- Dietary patterns: In addition to individual foods, research has also identified certain dietary patterns that are associated with improved health outcomes. For example, the Mediterranean diet, which is rich in fruits, vegetables, whole grains, and healthy fats, has been linked to a reduced risk of heart disease, cancer, and other chronic diseases. A plant-based diet, which emphasizes plant-based foods and minimizes animal-based foods, has also been linked to improved health outcomes.
Overall, a healthy diet should include a variety of whole foods that provide a balance of macronutrients and micronutrients. Specific foods that are particularly beneficial include fruits, vegetables, whole grains, lean proteins, and healthy fats. It's also important to consider dietary patterns that have been associated with improved health outcomes. By following a healthy diet, people can improve their overall health and reduce the risk of chronic diseases.