Everyone may have a different idea of what makes up a healthy diet. Additionally, no single diet is suitable for all because we each have various individual needs. However, there are some general guidelines when it comes to eating a healthy diet. Generally, it is recommended to eat a balanced diet. That means one eats about 45-65% Carbohydrates of total daily calories,10-35% protein, and 20-35% fats. Hydration and fiber, a non-digestible carbohydrate, are also important parts of a healthy diet. That way we can ensure our body gets all the nutrients it needs to function in its preferred way.
What does this mean?
Carbohydrates are mostly grains, fruits, beans, and vegetables. It is generally recommended to consume around 2-4 cups of vegetables/day. It is recommended to eat around 1 ½ – 2 ½ cups of fruits/ day and between 7-10 oz-equivalents of grains/day. A 1 oz-equivalent serving of grains is about ½ cup of cooked rice, cooked quinoa, cooked pasta, cooked couscous, or cooked oatmeal.
It is recommended to eat about 5-7oz-equivalents of protein/day.
A 1 oz-equivalent serving of protein is 1 oz of cooked meat (beef, fish, poultry, pork), 2 oz tofu, 1 sandwich slice of turkey or chicken breast, 1egg, ½ oz of nuts or seeds (flax, chia, hemp, sunflower…), or ¼ cup cooked beans, peas, or lentils. It is recommended to consume about 3 cups of dairy/day. Low-fat or fat-free dairy products should be chosen over full-fat dairy products as they usually contain less saturated fats. If you are lactose intolerant or simply choose not to eat dairy then it is recommended to choose fortified dairy alternatives, especially those containing calcium, vitamin A, and vitamin D. For fats, it is recommended to consume 4 -6 tbsp/day.
How to measure portions with your hands
References
CBS Minnesota. (2019b, May 16). Survey Shows How Often Americans Dine Out.https://minnesota.cbslocal.com/2019/05/16/survey-shows-how-often-americans-dine-out/
Dolson, L. (2021, June 30). What to Eat on a Whole Foods Diet. Verywell Fit.https://www.verywellfit.com/what-is-a-whole-foods-diet-2241974U
U.S. Department of Agriculture. ChooseMyPlate.gov Website. Washington, DC. What isMyPlate. www.myplate.gov/eat-healthy/what-is-myplate. Accessed January 18, 2022.
Wickramasinghe, K., Mathers, J. C., Wopereis, S., Marsman, D. S., & Griffiths, J. C. (2020).From lifespan to healthspan: the role of nutrition in healthy ageing. Journal ofNutritional Science, 9. https://doi.org/10.1017/jns.2020.26
