You should follow several guidelines to create a well-balanced, nutritional diet. First, try to consume two and one half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colours as possible, this will help you to select from all five vegetable subgroups at least four times per week.
You should eat at least 85 grams of whole grain products each day. At least half of your grain intake should be whole grain based. Milk should also be part of a healthy diet. Recommended intake of milk is 500-750ml. Fat should consist of 20-35% of total energy. Recommendations will depend on age or medical conditions present. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can do much to damage your health. Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free. Less than ten percent of your kilojoules should come from saturated fats, and you should always try to avoid trans-fatty acid.
Fibre-rich fruits, vegetables and whole grains should be a regular part of your diet as should potassium rich foods. Alcoholic beverages should only be consumed in moderation.
Excellent nutrition is the basis of a healthy diet.