Guides for Healthy Eating

Consume essential nutrients through a varied, healthful diet.

Consume essential nutrients through a varied, healthful diet.

Eating the right foods helps you feel and look better, as well as maintain a healthy body. What you choose to eat today affects your health not only immediately, but also in the future. Proper nutrition plays an important role in preventing disease, boosting your immune system and maintaining a healthy weight. By following a few guidelines for healthy eating, you can help maintain ongoing optimal health and wellness.


Protein plays an essential role in a healthy diet, as it aids in the development of muscle, skin, bones and teeth. Protein also helps in the transport of nutrients throughout your body and assists in regulating proper fluid balance. According to Harvard School of Public Health, plant-based sources of protein, such as nuts, beans and whole grains, are the healthiest options for this macronutrient because they also are packed with vitamins, minerals and fiber. Fish and poultry are also smart protein choices. Because of its saturated fat content, limit your intake of red meat and use only the leanest cuts.


Carbohydrates are your body's main source of energy. However, it's important to choose the right kind of carbs -- whole grains, fruits, vegetables and beans are packed with healthful vitamins and minerals. They also contain fiber, which helps move food waste material through and out of your body. According to Harvard School of Public Health, refined sources of carbohydrates, such as white bread, white rice, pastries, sugared sodas and other highly processed foods, contribute to weight gain and increase the risk for diabetes and heart disease.


Your body depends on fat for protection, warmth and to help carry out essential functions. Dietary fats, however, can affect cholesterol. According to New York University's Langone Medical Center, unsaturated fats help reduce low-density lipoprotein -- bad -- cholesterol, which increases the risk for heart disease and stroke, and increase high-density lipoprotein -- good -- cholesterol, which decreases the risk of coronary heart disease. Include in your diet foods that contain unsaturated fats, such as olive oil, avocados, nuts and seeds. Fish like salmon and trout are rich in polyunsaturated fats and heart-healthy omega-3 fatty acids. Because saturated and trans-fats raise bad cholesterol and lower good cholesterol, limit your intake of animal products, such as red meat, and whole-fat dairy and avoid deep-fried foods.


According to, water is your body's principal chemical component and makes up about 60 percent of your body weight. It carries nutrients to your cells and flushes toxins from your body's vital organs. Each day, however, you lose water through breath, urine, perspiration and exercise, which must be replenished through foods and beverages. Insufficient water replacement can result in dehydration, which causes loss of energy and fatigue. The Institute of Medicine recommends daily fluid consumption of 13 cups for men and 9 cups for women.

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