Healthy Food Plans

Eating nutritious foods can be pretty easy, and the reality is that no matter how much we try, we are not going to eat totally healthfully all the time. However, knowing the basics--and what is best for us and what is not--can be very helpful in staying healthy for many years. You do not need any exotic foods or expensive products to achieve the goal of having a healthy food plan. A little discipline goes a long way in making healthy choices.

Healthy Diet Ideas

• A healthy diet is one that is balanced with a selection of fruits and vegetables, legumes, nuts, low-fat dairy, low-fat protein and whole grains. Eating several times a day staves off major hunger attacks, and keeps the blood sugar regulated. It is also a good idea to limit salt intake, and indulge in pastries and sugary desserts only on special occasions. Limit alcohol intake, take some time to chew your food, and try avoiding stress while eating. Make sure to read all labels so you can avoid trans-fats, preservatives and high-salt content.

Healthy Carbs

• Select the healthiest carbohydrates when cooking or grabbing for a snack. Choose whole-grain breads, brown rice and whole-wheat couscous. These are the healthy carbs as opposed to the bad ones, which are white flour, white sugar, white rice and white potatoes. You can be very creative when cooking whole grains by adding exotic spices and herbs, chopped vegetables and chopped chicken or turkey. Try baked sweet-potato chips, tortilla chips and add some healthy salsa for snack time.

Healthy Fats

• Fats come in several versions and can be healthy or unhealthy. They are a vital part of your diet, and very satisfying and filling. Saturated and trans-fats are to be avoided when possible. Monounsaturated fats are very healthy as they can protect the heart. These oils include olive oil, peanut oil and canola oil. Keep your total fat intake from 20 percent to 35 percent.

Healthy Protein

• You can get healthy proteins from lean meats, skinless chicken and turkey breasts, eggs and cheese. There are also many sources in the plant family that will satisfy the protein need for the day. These are legumes such as soybeans, pinto beans, chickpeas, lentils and black beans. Mainstream grocery stores often have tofu and other soy products available. Fish is an excellent source of protein and omega-3 fatty acids.

Fruits and Vegetables

• It is almost impossible to find unhealthy fruits or vegetables. The leafy green vegetables are packed with nutrients such as calcium, magnesium and vitamins. There are many to choose from, so why not be a little adventurous? Sweet vegetables such as corn, carrots, sweet potatoes and onions can help satisfy the sweet tooth. Fruit is great for snacks and desserts; berries, cantaloupe and apples are the lowest in sugar, and mangoes, papayas and oranges are filled with vitamin C and wonderful vitamins. The brighter the produce, the more vitamins and minerals it contains.