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High-Nutrition Diet

A diet that is high in nutrition is essential to physical and emotional well being. According the the USDA Food and Nutrition Information Center, you should incorporate foods such as fruits, vegetables, meats, dairy products, and whole grains into your lifestyle daily. Consuming the correct foods will decrease the risk for a variety of illnesses including high blood pressure, certain cancers, type 2 diabetes and heart disease.

  1. Fruits and Vegetables

    • A diet high in nutrition consists of daily consumption of fruits and vegetables. You should consume 2 1/2 cups of vegetables daily, as well as 2 cups of fruit. When choosing fruit, choose whole fruit, as the fiber content is higher in comparison to sliced, canned or dried fruit. Apples are an excellent choice as they contain antioxidants, iron and pectin. When choosing vegetables, celery, carrots and green peppers all are highly nutritious because of their abundance of vitamins and fiber. Fruits and vegetables are also rich in the beneficial carbohydrates the body needs.

    Whole Grains

    • High in fiber, magnesium, potassium and complex carbohydrates, whole grains are a nutritious and beneficial part of a diet. Whole grains also help to give you a full feeling, which will aid in preventing overeating. Choose whole grains such as low-fat wheat rolls, English muffins, whole grain cereal, brown rice and unsalted pretzels. You should eat at least 3 cups of whole grains daily.

    Dairy Products and Meat

    • Dairy products contain calcium, vitamins and essential nutrients. Meat is also an essential part of a nutritious diet, since it contains iron, niacin, vitamins and thiamin. Since dairy products usually contain saturated fat, it is best to choose low-fat or fat-free dairy products. Good examples are skim milk, fat-free or low-fat yogurt and low-fat natural cheeses. You should eat two to three servings of dairy every day. Meats can be high in saturated fat as well, so choose only lean meats. Choose meats such as turkey, chicken or lamb. Make sure all fat has been trimmed from the meat. One 5.5-oz. serving of meat per day is recommended.

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