Proteins

Chicken Breast
Turkey Breast
Lean Ground Turkey
Salmon
Tuna
Shrimp
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Buffalo
Low-Fat Cottage Cheese

Carbohydrates

Baked Potato
Sweet Potato
Yams
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Pasta
Oatmeal
Barley
Beans
Corn
Strawberries
Melon
Apples
Oranges
Fat-Free Yogurt
Whole-Wheat Bread
High-Fiber Cereal

Vegetables

Broccoli
Asparagus
Lettuce
Carrots
Cauliflower
Green Beans
Green Peppers
Mushrooms
Spinach
Tomatoes
Peas
Brussel Sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumbers
Onions

Healthy Foods that will make you Fat

Diet Soda

Soda is never good for you, but diet sodas create more insulin in your body, which means more sugar. Try a glass of water with your meal instead.

Pretzels

You may think they're better than potato chips, but they're made with enriched white flour and loaded with carbohydrates, a big diet no-no.

Fruit Juices

These can contain high amounts of sugar. And depending on the brand, some may only have 5 percent natural fruit juice. Eat your fruits rather than drink them.

Reduced-Fat Peanut Butter

A reduced-fat version seems like a great idea, but the fat that is removed is replaced with fillers, with no reduction in calories. Using a bit less of the full-fat version is the healthiest choice.

Cereal Bars

You can find plenty of cereal bars that are low in fat and calories, but you have to look. Many are high in sugar and saturated fat.

Healthy Diet and Dietary Needs

Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, stabilizing your mood, and keeping yourself as healthy as possible—all of which can be achieved by learning some nutrition basics and using them in a way that works for you. You can expand your range of healthy food choices and learn how to plan ahead to create and maintain a tasty, healthy diet.

For most of us, moderation or balance means eating less than we do now. More specifically, it means eating far less of the unhealthy stuff (refined sugar, saturated fat, for example) and more of the healthy (such as fresh fruit and vegetables). But it doesn't mean eliminating the foods you love. Eating bacon for breakfast once a week, for example, could be considered moderation if you follow it with a healthy lunch and dinner—but not if you follow it with a box of donuts and a sausage pizza. If you eat 100 calories of chocolate one afternoon, balance it out by deducting 100 calories from your evening meal. If you're still hungry, fill up with an extra serving of fresh vegetables.

Healthy eating is about more than the food on your plate—it is also about how you think about food. Healthy eating habits can be learned and it is important to slow down and think about food as nourishment rather than just something to gulp down in between meetings or on the way to pick up the kids.

Fruits and vegetables are the foundation of a healthy diet. They are low in calories and nutrient dense, which means they are packed with vitamins, minerals, antioxidants, and fiber. Try to eat a rainbow of fruits and vegetables every day and with every meal—the brighter the better. Colorful, deeply colored fruits and vegetables contain higher concentrations of vitamins, minerals, and antioxidants—and different colors provide different benefits, so eat a variety. Aim for a minimum o f five portions each day.

Choose healthy carbohydrates and fiber sources, especially whole grains, for long lasting energy. In addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart.

Good sources of healthy fat are needed to nourish your brain, heart, and cells, as well as your hair, skin, and nails. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, improve your mood, and help prevent dementia. Add Monounsaturated and Polyunsaturated fats to your healthy diet, and reduce saturated fats and trans fats.

Vitamins, Minerals, and other needed Substances

Vitamins are organic substances (made by plants or animals), minerals are inorganic elements that come from the earth; soil and water and are absorbed by plants. Animals and humans absorb minerals from the plants they eat. Vitamins and minerals are nutrients that your body needs to grow and develop normally.Vitamins and minerals have a unique role to play in maintaining your health. For example Vitamin D helps your body absorb the amount of calcium (a mineral) it needs to form strong bones. A deficiency in vitamin D can result in a disease called rickets (softening of the bones caused by the bodies inability to absorb the mineral calcium.) The body cannot produce calcium; therefore, it must be absorbed through our food. Other minerals like chromium, copper, iodine, iron, selenium, and zinc are called trace minerals because you only need very small amounts of them each day. The best way to get enough vitamins is to eat a balanced diet with a variety of foods. You can usually get all your vitamins from the foods you eat.

Food Groups and The Food Pyramid

Fruits

Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed. Eat 4-5 servings a day.

Vegetables

Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked; fresh, frozen, canned, or dried/dehydrated; and may be whole, cut-up, or mashed. Based on their nutrient content, vegetables are organized into 5 subgroups: dark green vegetables, starchy vegetables, red and orange vegetables, beans and peas, and other vegetables. Eat 3-5 servings a day.

Grains

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products. Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm.Refined grains have been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins.Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains. Eat 6-8 servings a day.

Protein Foods

All foods made from meat, poultry, seafood, beans and peas, eggs, processed soy products, nuts, and seeds are considered part of the Protein Foods Group. Beans and peas are also part of the Vegetable Group. For more information on beans and peas, see Beans and Peas Are Unique Foods. Select a variety of protein foods to improve nutrient intake and health benefits, including at least 8 ounces of cooked seafood per week. Young children need less, depending on their age and calorie needs. The advice to consume seafood does not apply to vegetarians. Vegetarian options in the Protein Foods Group include beans and peas, processed soy products, and nuts and seeds. Meat and poultry choices should be lean or low-fat. Eat 3-6 oz per day.

Dairy

All fluid milk products and many foods made from milk are considered part of this food group. Most Dairy Group choices should be fat-free or low-fat. Foods made from milk that retain their calcium content are part of the group. Foods made from milk that have little to no calcium, such as cream cheese, cream, and butter, are not. Calcium-fortified soymilk (soy beverage) is also part of the Dairy Group. Eat 2-3 servings a day.