A healthy diet is one that favors whole foods. Whole foods supply the needed vitamins, minerals, protein, carbohydrates, fats, and fiber that are essential to good health. Commercially prepared and fast foods are often lacking nutrients and often contain inordinate amounts of sugar, salt, saturated and trans fats, all of which are associated with the development of diseases such as atherosclerosis, heart disease, stroke, cancer, obesity, diabetes, and other illnesses.

A balanced diet is a mix of food from the different food groups vegetables, legumes, fruits, grains, protein foods, and dairy. An adequate diet is one that favors nutrient-dense foods. Nutrient-dense foods are defined as foods that contain many essential nutrients per calorie.

Choosing more nutrient-dense foods will facilitate weight loss, while simultaneously providing all necessary nutrients. Balance the foods in your diet. Achieving balance in your diet entails not consuming one nutrient at the expense of another.

For example, calcium is essential for healthy teeth and bones, but too much calcium will interfere with iron absorption.

Most foods that are good sources of iron are poor sources of calcium, so in order to get the necessary amounts of calcium and iron from your diet, a proper balance between food choices is critical. Another example is that while sodium is an essential nutrient, excessive intake may contribute to congestive heart failure and chronic kidney disease in some people.

Try these tips to reduce your portion sizes. Overeating often comes with distracted or rushed eating. Use these tips to help make healthy choices and stop yourself from overeating. Eating regular meals will help you to make healthy choices when it comes to food and portion size.

Missing meals or going for long periods without food can lead to overeating and spur-of-the-moment unhealthy food choices. Listen to your body and eat when you are hungry. Empty calories come from foods that have few vitamins and minerals but lots of calories from added sugar or fat.

Foods with empty calories like candy, sweets and snack foods make it hard to get enough vitamins and minerals without eating too many calories. Good alternatives to empty calorie foods include whole-grain crackers and breads, fruits and vegetables, lean meats like poultry and fish, and low-fat or fat-free dairy foods.

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Find an Extension employee in our staff directory ». Facebook Twitter. Feedback, questions or accessibility issues: info extension. Skip to content Search for:. In comparison, a fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.

Thanks to low-carb fad diets , carbohydrates have gotten a bad rap. According to the Mayo Clinic , about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.

Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans.

They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best. Protein is needed to help keep your body growing, maintained, and repaired.

For example, the University of Rochester Medical Center reports that red blood cells die after about days.

Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. Adults need to eat about 0.

Exercisers and older adults may need even more. For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat. Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly.

Aim to fill half your plate with fruits and veggies at every meal, recommends the United States Department of Agriculture. This will help you enjoy the full range of vitamins, minerals, and antioxidants that the produce aisle has to offer.

Every time you go to the grocery store, consider choosing a new fruit or vegetable to try. For snacks, keep dried fruits in your workout bag and raw veggies in the fridge.

While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.

Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat. Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout.

For added protein, enjoy your banana with a serving of peanut butter. These fruits are all full of vitamins, minerals, and water. Consider pairing them with a serving of yogurt for protein.

Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout.

Pair them with fresh or dried fruit for a healthy dose of carbohydrates.

Vitamins are chemical compounds and minerals are chemical elements that the body needs in small quantities.

They are used by the body for a wide range of functions and very low levels deficiency are related to some health complications. Unless you have a low level of a particular mineral or vitamin, there is unlikely to be a benefit from taking a supplement.

Protein is a source of energy. It is essential in maintaining the function of all cells in the body. Protein is made up by complex combinations of 22 amino acids. Ten of these amino acids can only be obtained by diet.

High intake of salt and high salt-containing foods increase the risk of high blood pressure. This increases risk of heart disease. Most salt in the UK diet comes from processed foods such as pastries, bread, convenience and savoury snacks. Tinned foods can also be high in salt so if in doubt check the label.

Recommended intake of salt varies depending on your age, health and other factors. UK guidelines recommend no more than 6 grams a day for adults, which is the equivalent to 2.

To convert sodium to salt multiply by 2. The way that we cook and prepare food is important. Certain cooking methods are also better at retaining the nutrients within food. Cooking techniques such as roasting and frying can be less healthy if a large amount of fat oil or butter is added during the cooking.

However, you can fry and roast using small amounts of healthier fats such as olive and rapeseed oil. The online references for this booklet includes links for further information.

Home Guides HIV and your quality of life Diet: a balanced diet and your health Guides Diet: a balanced diet and your health A healthy diet is good for your physical and mental health.

Why a balanced diet? But other than for pleasure, we need food to get nutrients, vitamins, minerals and energy. The rough percentage of daily calories that should come from each factor is shown in Table Fruit sugar. Fibre Included in carbs. Regulates blood sugar levels, bowel function and bowel health.

Peas, beans, vegetables, fruit, oats, whole grains, brown rice, nuts, seeds. Water 0 Maintaining hydration Drinking water, other beverages.

Eat in moderation Lean cuts of beef, lamb, pork, shellfish, dairy products low fat , unsaturated fats olive oil, vegetable oil. Dried fruit, jams. Sucrose, honey, fructose, chocolate. These foods can all be an important part of your diet.

Eat less and in limited amounts Saturated fat butter, margarine, lard, cheese, cream, high fat milk , trans fat, salt less than 5g daily. Processed meals high in fat, sugar and salt. Pastries, muffins, pies, cakes, sweets, etc. Alcohol is high is sugar and calories and is only recommended in moderation.

These foods are not good for your health. Some guidelines include specific recommendations. Diet and weight In general, if we eat fewer calories than our body needs for energy, we will lose weight. Calories and lifestyle The average number of calories you need each day can vary.

Average daily guidelines recommend around calories for men and calories for women. Differences within nutrients There are healthy and less healthy dietary sources of nutrients, especially for carbohydrates carbs and fats. Complex carbs provide energy and are key sources of fibre, B vitamins and minerals.

Fat: saturated and unsaturated Dietary fat is important for making healthy cells. Table Types of fat and their impact on your health Food types Comments Saturated Generally solid at room temperature.

Animal fat from meat and dairy butter, cheese, cream. Some plant oils including coconut oil and palm oil. Less healthy. Linked to high LDL and an increase in heart disease. Diets high in saturated fat are linked to raising levels of LDL; this can be a risk factor for heart disease.

A range of fats is needed for healthy functioning of the body. Nuts, avocados. Omega-3 from oily fish or supplements and omega Improve insulin sensitivity, LDL and TG compared to saturated fats. Replacing saturated fats by unsaturated fats and carbs reduces the risk of heart disease.

Trans fats Trans fats are included in processed foods. As a processed cooking oil, it was widely used by fast food outlets for frying. They are banned in some countries and US states for being used as cooking oils.

Diet and cholesterol Cholesterol is a compound that is similar to fat. High levels of cholesterol in the blood are associated with damaging arteries and heart disease. Diet and triglycerides Similar to cholesterol, triglycerides are fat molecules that help in metabolism and moving other fats around the body.

Like cholesterol, high levels of triglycerides in the blood have been linked to heart disease. Dietary fibre: soluble and insoluble Dietary fibre is classed as either soluble or insoluable.

Soluble fibre regulates blood sugar levels and balances intestinal pH levels. Vitamins and minerals Vitamins are chemical compounds and minerals are chemical elements that the body needs in small quantities. Protein Protein is a source of energy. Although protein is an essential part of your diet, this is also only needed in moderation.

Salt High intake of salt and high salt-containing foods increase the risk of high blood pressure. Ways of cooking The way that we cook and prepare food is important. Grilling and steaming are widely considered to be healthier cooking techniques in most cases. Further information The online references for this booklet includes links for further information.

Last updated: 1 March Lean cuts of beef, lamb, pork, shellfish, dairy products low fat , unsaturated fats olive oil, vegetable oil. Saturated fat butter, margarine, lard, cheese, cream, high fat milk , trans fat, salt less than 5g daily. A healthy diet generally includes a combination of the following:.

This one-week meal plan was designed for a person who needs about 2, to 2, calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs.

Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately. There are also several helpful fitness books that cover all things health and nutrition to help you find the best meal plan to meet your goals.

Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You'll also get plenty of fiber from whole grains, fruits, vegetables, and legumes. It's OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn't going to work because of the breading changes the fat, carb and sodium counts—and the calories.

Finally, you can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight. Macronutrients: approximately calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat. Macronutrients: calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat.

Macronutrients: calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat. Macronutrients: calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat. Macronutrients: calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat.

Macronutrients: calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat. Daily Totals: 1, calories, grams protein, grams carbohydrates, 55 grams fat. Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history.

For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.

When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Macronutrients: calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat. Macronutrients: calories, 20 grams protein, 19grams carbohydrates, 4 grams fat.

Macronutrients: calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat. Macronutrients: calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat. Macronutrients: calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat.

Macronutrients: Approximately calories, 2. Daily Totals: 2, calories, grams protein, grams carbohydrates, 85 grams fat. Macronutrients: approximately calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat. Macronutrients: calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat.

Macronutrients: calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat. Macronutrients: calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat. Macronutrients: calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat.

Macronutrients: calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat. Daily Totals: 2, calories, 86 grams protein, grams carbohydrates, 93 grams fat. Macronutrients: approximately calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat. Macronutrients: calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat.

Macronutrients: calories, 27 grams protein, 28 grams carbohydrates, grams fat. Macronutrients: calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat.

Macronutrients: calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat. Macronutrients: 95 calories, 0. Daily Totals: 2, calories, 96 grams protein, grams carbohydrates, 80 grams fat. Macronutrients: approximately calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat.

Macronutrients: calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat. Macronutrients: calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat. Macronutrients: calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat.

Macronutrients: calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat. Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.

Daily Totals: 2, calories, 90 grams protein, grams carbohydrates, 88 grams fat. Macronutrients: approximately calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat. Macronutrients: calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat. Macronutrients: calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat.

Macronutrients: calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat. Macronutrients: calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat. Macronutrients: calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat.

Daily Totals: 1, calories, grams protein, grams carbohydrates, 75 grams fat. Macronutrients: calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat. Macronutrients: calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat.

Macronutrients: calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat. Macronutrients: calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat.

Macronutrients: calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat. Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat.

Daily Totals: 2, calories, grams protein, grams carbohydrates, 86 grams fat. Planning healthy meals isn't difficult, but if you're not used to it, the planning can take a little practice.

The examples we provided should give you a great start. Don't feel discouraged if you don't stick to the plan exactly as outlined—it's OK to make variations that fit your lifestyle and needs. Do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association NEDA Helpline for support at Grocery delivery services can help you get your food shopping done quickly.

If you're in the market for a grocery delivery service, explore the best grocery delivery services to determine which option may be best for you.

Academy of Nutrition and Dietetics. How Much Water Do You Need. By Eliza Savage, MS, RD, CDN Eliza Savage, MS, RD, CDN, RYT is the Associate Editorial Director at Verywell Fit, a registered dietitian, and a published author.