People should get most of their calories from grains, fruits and vegetables, low-fat dairy products, fish and poultry, along with leaner cuts of meat. These foods not only promote health but can help prevent disease, as opposed to unhealthy fats and sweets that people should limit.
Within types of healthy foods, people should get most of their calories from the grain, fruits and vegetable groups, along with moderate amounts of food from the dairy and meats and beans groups. People can choose calories form the grain group such as bread, rice and pasta and can consume vegetables and fruits such as raw leafy vegetables, apples, bananas, and fruit or vegetable juices. Calorie intake from the dairy group can come from milk and natural cheeses and from lean meat, poultry or fish, dry beans and peanut butter from the meat, poultry, fish, dry bean, eggs and nuts group.
Choosing the correct foods provides the body with essential nutrients that the body cannot produce on its own, such as vitamins, minerals, and some amino acids and fatty acids. While each type of healthy food in a good diet provides its own benefits for the body, people should choose overall diets consisting of several types of healthy foods to get the best combined benefits. People who need to restrict their caloric intake should choose the most nutrient rich foods.