The American Dietetic Association has outlined guidelines for a healthy diet and lifestyle. They inform the individual that if they consume one hundred more calories a day than they burn that will be an extra one pound a month, and ten pounds a year in weight gain. This is why it is important to make healthy choices to exercise and to eat a healthy diet.

Here’s how to step up to healthy nutrition and diet. The first part is to make good choices from each food group. A healthy plan encourages fruits, vegetables, whole grains, and low fat milk products. This plan includes lean meats, poultry, beans, eggs, and nuts. This plan is also low fat, cholesterol, sodium and added sugars.

When eating fruits, make sure there is a variety fresh, frozen, canned or dried it does not matter. For a two thousand calorie diet, individuals need about two cups of fruit. Change up the vegetables, vary up the colors eat more orange and dark green vegetables like carrots, sweet potatoes, and broccoli. Peas and beans should be eaten more often as well. Make sure individuals are getting three cups of low fat milk or a substitute dairy product like yogurt and cheese. If an individual is lactose intolerant lactose free milk can be an option, or calcium fortified foods and drinks. Individuals need at least three ounces of whole grain cereals, breads, crackers, rice, or pasta. Bake, broil or grill any lean meat. Read the nutrition label to find out information about fat, cholesterol, sodium and sugar content. Keep an eye on ready to eat foods for these levels.

Get regular physical activity as part of the healthy diet. Individuals should get physically active for thirty minutes most every day. If an individual is looking for something more, they can try sixty minutes of physical activity most every day. Children and teenagers should be active for sixty minutes most every day. Being active this way will help individuals retain better health benefits, it controls body weight, increases positive feelings of well being, and reduces the risk of chronic diseases.

As part of a healthy diet, make sure food is being handled safely and correctly. Clean hands, food surfaces, fruits, and vegetables. Do not rinse meat so that it does not spread bacteria. Separate raw, cooked, and ready to eat foods. Cook meat, poultry, and fish to proper internal temperatures. Keep perishable foods at proper temperatures.

Eating a proper diet and getting regular physical exercise affects an individual’s health. Improper choices will lead to feeling unhealthy, sickness, and disease.