Foods Needed for Healthy Diet

Following a healthy diet means choosing smart foods that reduce the risk of disease, provide an overall sense of well-being and fight off depression. Healthy eating begins with the basics such as fruits, vegetables, protein and whole grains. According to the National Heart, Lung and Blood Institute, following a healthy food diet and avoiding sugary and salty foods reduces the risk of heart disease.

Colorful Fruits and Vegetables

Create a meal full of colorful foods.

Rich reds, bright yellows and dark greens are a few colors that show up in a variety of vitamin-packed fruits and vegetables needed for a healthy diet. Sweet vegetables such as onions, carrots and squash can keep a sweet tooth away from unhealthy sugary snacks. Fruits provide fiber and antioxidants. Cancer-fighting blueberries and oranges full of vitamin C can keep up cellular health and provide a boost of energy.

Protein Power

Soy beans are served up in a varitey of dishes.

Protein provides the basic building blocks that ensure the body has energy, is growing properly and maintains proper cellular function. While too much protein served in large portions is unhealthy, small portions of daily protein such as a few ounces of lean meats, beans, nuts and soy keeps up immunity and digests slowly. Protein foods also provide a dieter a fuller feeling when compared to most items from other food groups.

Healthy Carboydrates

Fill up on good carbohydrates.

Good carbohydrates such as whole grains, brown rice and barley keep the stomach feeling fuller and help blood sugar levels remain stable. Whole grains are insoluble fiber foods that are not water-soluble, so they must pass through the digestive system, keeping it healthy and stable.

Water

Water can come by the glass or the fruit cup.

Water, which makes up 75 percent of the human body, is necessary for a healthy diet because it flushes out toxins and waste that can leave the body bloated, tired and less prepared to fight off illness.

Healthy Fats

Don't skimp on healthy oils.

Sticking to a healthy diet may be easier if healthy fats are included because they make food taste better and they nourish the body. Plant oils, avocados and seeds can spice up a meal and provide a healthy alternative to unhealthy artery-clogging saturated fats. Polyunsaturated fats found in certain fish such as canned light tuna, salmon and pollock can fight off depression, reduce the risk of heart disease and prevent memory loss. Walnuts and soybeans are also part of a heart healthy diet.