Nutrition Essentials
A nutritious, well-balanced diet is a cornerstone of wellness — without it, your body can’t function at its best. But when you’re continually bombarded with food ads and labels that make questionable claims such as “light” or “healthy,” making the right choices can be confusing.
To build a truly healthy diet, aim to eat a variety of foods every day from the food groups listed below. The amount you should be eating depends on your age, sex, and physical activity level.
We’ve included the recommended daily servings for a typical adult; for your specific needs, check out MyPyramid.gov.
Grains (5-8 ounces)
Grains include breads, rice, pasta, cereal, and crackers. Ideally, most of the grains you eat should be whole grains such as whole wheat, brown or wild rice, quinoa, and oatmeal. In addition to providing important nutrients, whole grains are a great way to increase your intake of fiber, which promotes digestive health, reduces bloating and has been linked to a lower risk of colon cancer, heart disease and type 2 diabetes.
Watch out for deceptive food label claims such as multi-grain and wheat. These can mean that the product contains some grains or wheat, but not necessarily the whole grain. Check the ingredient list — the first ingredient should be whole (for example, whole wheat flour, whole oats). Or, look for the stamp of the Whole Grain Council, which tells you how many grams of whole grains are in a serving.
Vegetables (3 cups)
Eat your vegetables! They provide loads of vitamins, nutrients and antioxidants to help ward off a range of diseases, including cancer, heart disease and vision problems. Mix a variety of colors into your diet: dark green, orange, red and yellow.
How you buy and prepare vegetables can significantly affect their nutritional value:
- Eat veggies raw or lightly steamed to preserve nutrients, or stir-fry them in a little olive oil. Minimize boiling, which can leach nutrients out of the plant and into the water, or frying, which adds unhealthy fats.
- Buy fresh veggies in season when possible, and eat them within a few days. The longer fresh vegetables sit around, the more nutrients they lose. Frozen or canned vegetables (without added salt or oil) can be a good choice as well.
Fruits (2 cups)
As with vegetables, aim for a variety of fruits in a rainbow of colors. Fresh is best; if you buy canned fruits, avoid any packed in syrup.
Mix fruit into yogurt or blend into a smoothie for sweet treats. Choose whole fruit over juice for more nutrients and fiber, fewer calories, and less sugar per serving.
Dairy (3 cups)
Low-fat dairy products such as milk, cheese, yogurt, and cottage cheese provide bone-building calcium and vitamin D, as well as a good dose of protein.
Meat/Fish/Beans (5-6 ounces)
Meat, poultry, fish, eggs, nuts and beans can all be excellent sources of protein. Some offer a nutrition bonus as well: beans are high in fiber, walnuts and almonds contain “good” fats, and salmon is a perfect choice for heart-protecting omega-3 fatty acids.
Minimize unhealthy fats by sticking to lean meats, chicken and turkey, and replacing whole eggs with egg whites.
Finally, aim to eat “real foods” as much as possible. Energy bars, protein drinks and meal-replacement shakes are fine as an occasional snack or meal on the go, but real, unprocessed food is your best source of vitamins and nutrients.
If you believe your diet doesn’t provide everything you need, talk to your doctor about supplements.
Take Action!
- Make an appointment for individual nutrition counseling to get started on a healthy diet. Call 1-800-SCRIPPS (1-800-727-4777) for help.
- Scripps offers classes and programs to teach you how to eat right, read food labels, shop smart and more.
- See our healthy recipes for delicious, healthful cooking ideas.
- Our weight management program offers a variety of services to help you achieve your weight loss goals.