Healthy Eating (cont.)
IN THIS ARTICLE
Healthy eating is about balance, variety, and moderation.
Having a well-balanced diet means that you eat enough, but not too much, and that food gives you the nutrients you need to stay healthy.
Calories, the energy in food, are another part of balance. The more active you are, the more calories you need. When you are less active, you need fewer calories.
How many calories you need each day also depends on your age, whether you are male or female, and activity level.1 Some life situations, such as being pregnant or breast-feeding, can also influence calorie needs. The Dietary Guidelines for Americans suggest:
But knowing how many calories you need each day is just one part of healthy eating. Eating when you're hungry and knowing when you're full are also important.
Listening to your body
Young children are good at listening to their bodies. They eat when they're hungry. They stop when they're full.
But adults may ignore these signals. They may keep eating after they're full, or they may eat because they're bored or upset. If you ignore your body's signals for a long time (such as by dieting or overeating) you may lose your ability to notice them. You get out of practice. Other factors may influence what you eat.
Your body uses these signals to tell you when and how much to eat:
Eating a variety of foods can help you get all the nutrients you need. Your body needs protein, carbohydrate, and fats for energy. They keep your heart beating, your brain active, and your muscles working.
Along with giving you nutrients, healthy foods also can give you pleasure. They can taste great and be good for you at the same time.
Good sources of nutrients are:
To work well, your body also needs vitamins, minerals, and water.
For more information about nutrients, see:
In addition to nutrients, foods also contain other things that are important for good health. These include:
Moderation is your key to healthy, balanced eating. If your favorite foods are high in fat, salt, sugar, or calories, limit how often you eat them. Eat smaller servings, or look for healthy substitutes.
And yes, you can have desserts and treats now and then. All foods, if eaten in moderation, can be a part of healthy eating.
For more information, see:
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