Eating Healthy 101

Eating healthy is relatively simple when you know what kinds of choices to make. Not only does a nutritionally-sound diet help you to maintain a healthy weight, but it contributes to your overall health and wellness. If you are a woman, you should aim for around 2,000 calories per day, and if you are a man, you need slightly more, about 2,500. These numbers can vary, however, based on your level of activity and other factors, such as nursing or pregnancy. Learn more about how to get the calories you need in a healthy way with this guide about the basics of healthy eating.

Include lots of whole foods

Whole foods are those that are unprocessed or minimally processed, and these tend to pack the most nutritional punch, with less fat, sugar and salt than their processed counterparts. For instance, fresh and flash-frozen vegetables retain more vitamins than canned varieties, and whole grains contain more fiber and nutrients than bleached, processed grains. One easy way to include more whole foods in your diet is to shop the perimeter of the grocery store, where the eggs, dairy, meats and produce are found. When you do stray into the central aisles, look for short ingredient lists and labels like "whole grains."

Aim for balance and variety

Try to balance your caloric intake across all of the food groups. Even though whole-wheat pasta is healthy, for example, you should not eat it at every meal! At each meal, try to have a serving of protein, such as lean meat, nuts, nut butters or beans, plus a serving or two of carbohydrates, such as whole-grain pasta or bread. Round out your plate with a couple of servings of vegetables and one serving of fruit. If you do not have perfectly balanced meals three times a day, everyday, that is okay. Just aim to balance your food groups more days than not. When choosing fruits and vegetables, think of a rainbow. Different colors of fruits and vegetables provide different nutrients, so eating across the entire color spectrum helps to ensure that you receive a varied diet that includes plenty of vitamins and minerals.

Control portions

To learn proper portions for different foods, it may help to measure them for a few days in order to learn how to eyeball what one serving looks like. A serving of cheese, for example, is about the size of your thumb. A serving of meat, chicken or fish is about the size of a deck of cards or the palm of your hand. This does not mean you cannot enjoy an extra piece of chicken at your next barbecue, but it is important to know how many servings you are actually consuming.

Indulge

A healthy diet always has a little wiggle room. From birthday parties to special outings, opportunities to indulge in rich, less-healthy foods are always going to arise. You can enjoy a piece of Grandma's fudge or a slice of birthday cake and should not feel guilt or shame. Healthy eating does not mean missing out on favorite foods or occasional treats.

Eating a healthy, varied diet is one of the best ways to maintain your overall health. By selecting minimally-processed foods and preparing them yourself, you can control the amounts of fat, sugar, salt and other less-healthy substances you eat, which helps you to maintain a healthy weight and can reduce your risk of health complications later in life.