Characteristics of a Healthy Diet

In a world where fast food is more abundant than fruits and veggies, it's difficult to maintain a healthy diet. A healthy diet demands that you incorporate the right foods into your meals. Reducing the consumption of fat, sugar and processed foods are key components to achieving a healthy diet. Portion control is one of the key factors in maintaining a healthy weight and diet. I've gathered information from the Divisions of Agriculture Sciences and Natural Resource and Clark State College to grant you a professional insight into what a healthy diet truly entails.

Water

According to Janice Hermann, an Oklahoma State University nutrition specialist, "Water is more critical to life than food." The recommended daily water intake for adults is approximately six to eight cups. However, many adults are guilty of reaching for carbonated drinks and sugary juices when thirsty rather than a cup of water. Opting for cold water instead of a soda will keep your body hydrated. If you prefer tastier beverages, consider adding a shot of lemon juice.

Sufficient Calories

Everyone has specific calorie needs. According to Clark State Community College, a person with a normal activity level should consume 15 calories per pound of desirable body weight. If you are physically active, you should consume 18 calories per pound of desirable body weight. Someone who is overweight or sedentary should consume 10 calories per pound of desirable body weight. Those over the age of 55 should consume 13 calories per pound of desirable body weight.

The Fresher, the Better

The fresher your food, the better your overall diet will be. Not all of us have the time or a spacious backyard to grow our own vegetables and fruits. What's the solution? Buy locally grown food when possible and consider pesticide-free organic foods, which tend to be more expensive than standard foods. If you can comfortably absorb the extra cost, choose organics. However, if you are on a tight budget, avoid foods that are overly processed and contain preservatives and other chemicals. Examples of foods to avoid are processed cheese, beef jerky, artificial sweeteners, and hot dogs.

Snack on the Good Stuff

Snacks have a bad reputation for being loaded with fat and calories. Instead of reaching for chips or ice cream, you can opt for vegetables (carrot or celery sticks), fruit (an apple, orange, or banana), or whole-grain chips with guacamole.

Portion Control

In order to stay within your healthy calorie range for the day, you need to practice portion control. As a general rule, vegetables should take up half of your dinner plate and the remaining half will be equally divided into a section for whole grains and a section for lean proteins.

Division of Agriculture Sciences and Natural Resource
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