What Makes Healthy Diets?

Healthy diets promote good health, which means something different for each individual. For a child, whose body is growing, health includes weight gain in addition to proper organ function and physical well-being. For most adults, weight maintenance or even loss is desirable.

The elderly may need to lose weight, but even for those who have excess weight, maintaining bone, muscle and organ functioning can be a challenge. For whatever stage of life one is in, a healthy diet provides the vital nutrients necessary to maintain good health.

The human body needs both macronutrients and micronutrients. Macronutrients are consumed in large quantity and consist of protein, carbohydrate and fat. Carbohydrates provide the quickest energy and can be most easily stored by the body.

Fiber is an indigestible form of carbohydrate that helps keep the digestive system clean and regular. Starchy foods such as potatoes and grains are the most concentrated source of carbohydrates. Fruits and milk are also high carb sources.

Protein is the key nutrient for muscle building and tissue repair. It is also important for the immune system and provides the building blocks for the body’s hormones and enzymes. For children and teens, as well as pregnant women, protein is critical for growth. Best sources for proteins include meats, fish, poultry, meat substitutes, cheese and eggs. Nuts and legumes are also good sources.

Fat seems to be the most widely misunderstood of the vital nutrients. The USDA has stated that 20 to 30 percent of daily calories should come from fat. Dietary fat has a higher caloric value per gram than carbohydrates or proteins, so portioning is particularly important, but intake of fat is critical not only to health maintenance, but also to weight loss. Not only does fat provide energy, it is necessary for maintaining cell membranes, cushioning internal organs and allowing absorption of fat-soluble vitamins.

Micronutrients are the vitamins and minerals that we need in much smaller quantities and can be gotten from fresh whole foods and are essential to healthy diets.

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