From the Guidelines
A balanced diet rich in whole foods, including a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats, is recommended for general health and well-being. Focus on consuming a variety of foods from all food categories, including fruits, vegetables, fat-free and low-fat dairy products, cereal and grain products, legumes and nuts, and fish, poultry, and lean meats 1. Aim for 5-9 servings of fruits and vegetables, 3-5 servings of whole grains, and 2-3 servings of lean protein sources like fish, poultry, beans, or tofu. Include healthy fats from sources like olive oil, avocados, and nuts. Limit processed foods, added sugars, excessive salt, and unhealthy fats. Some key principles of a healthy diet include:
- Consuming a variety of fruits and vegetables, with an emphasis on dark green, red, orange, and legumes 1
- Including whole grains, with at least half of grain intake being whole grains 1
- Selecting lean protein sources, such as lean meats, poultry, seafood, eggs, and legumes 1
- Limiting saturated and trans fats, added sugars, and sodium 1 Stay hydrated by drinking about 8 cups of water daily. Portion control is important—use the plate method with half your plate filled with vegetables, one quarter with protein, and one quarter with whole grains. This dietary approach provides essential nutrients, fiber, and antioxidants that support immune function, reduce inflammation, maintain healthy weight, and lower risk of chronic diseases like heart disease, diabetes, and certain cancers 1. Remember that individual needs may vary based on age, sex, activity level, and health conditions.
Different types of diets that align with these principles include:
- Mediterranean diet
- DASH diet
- Flexitarian diet
- Plant-based diet It is essential to note that the most recent and highest quality study, 1, published in 2016, provides the most up-to-date recommendations for a healthy diet.
From the Research
Recommended Diet
The recommended diet for general health and well-being is one that is high in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts, and low in animal-based foods, particularly fatty and processed meats 2.
Types of Diets
Some of the different types of diets that have been shown to promote health and prevent disease include:
- Mediterranean diet: characterized by high consumption of plant-based foods, whole grains, and healthy fats, such as those found in olive oil 3
- Dietary Approaches to Stop Hypertension (DASH) diet: designed to reduce disease risk, particularly for hypertension and cardiovascular disease 2, 4
- Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet: a hybrid diet that combines elements of the Mediterranean and DASH diets to promote cognitive health and prevent neurodegenerative disease 2
- Vegetarian and vegan diets: plant-based diets that can be tailored to meet individual needs and promote health outcomes, particularly for individuals with type 2 diabetes 4
Key Components of a Healthy Diet
A healthy diet should include a balance of: