Eating a lot of vegetables can decrease your risk of osteoporosis (weak bones) and other diseases, such as cancer, heart disease, type 2 diabetes, and Alzheimer's disease.
Grains have beneficial vitamins and minerals. Also, they are high in fiber.
Fruits are packed with beneficial vitamins and minerals, such as vitamin C and potassium. They are also high in fiber and may lower your risk of developing certain diseases and cancer.
Protein can come from either plants or animals. Many sources of protein contain vitamins and minerals.
Dairy contains vitamins and minerals that help improve your bone health. Milk and cheese are examples of dairy products.
Oils are not a food group, but provide essential nutrients, such as vitamin E and essential fatty acids.
Salt is an essential nutrient in small quantities. However, too much salt can lead to high blood pressure or heart disease. Limit salt intake to 2,300 mg or less per day.
Limiting your salt intake does not mean you have to sacrifice flavor. Try cooking with fresh herbs and spices.
Other ways to limit salt intake include use of low-sodium broth in cooking. You can also try using fresh or frozen vegetables instead of those coming from a can. If canned foods are your only option, try rinsing them with water to remove extra salt.
Increasing the amount of fiber you eat helps you feel full and controls food cravings. Fiber also helps steady blood sugar, improve digestion and lower cholesterol. It can also lower your risk of getting type 2 diabetes or colon cancer.
The daily recommended fiber intake is 25 grams for women and 38 grams for men. To increase fiber in your diet, try the following:
Sugar adds calories with no nutritional value. The American Heart Association recommends no more than 9 teaspoons of sugar for men and no more than 6 teaspoons of sugar for women per day.
To reduce sugar intake, try eating fresh or frozen fruits for dessert. Replace sugary cereals with unsweetened cereal and add fruit. Drink water instead of soda. Read nutritional values to avoid hidden sugars (disguised as fructose, corn sweetener, dextrose, etc.).