3 healthy diets

If you want to eat healthy, you need to know about the different food groups. There are 3 very healthy diets.

American Diet

Considered a typical American meal, based on the amount of calories each person needs to consume according to age, gender and daily activity level.

For example, a woman over 30 who exercises regularly needs to consume 2,000 calories per day, but if she is sedentary, she only needs to consume 1,800 calories. Based on the 2,000-calorie requirement, a person needs to consume 2.5 cups of vegetables per day, 2 cups of fruit, 170 grams of grains, 3 cups of milk, and about 150 grams of protein.

Whole wheat flour - Photo: Shutterstock

For certain food groups, consume 5 cups of starchy vegetables such as potatoes and peas, 5.5 cups of red and orange vegetables such as tomatoes and carrots, and 1.5 cups of dark green vegetables weekly. Whole-wheat bread can be substituted for white bread, and brown rice for regular white rice. Dairy products should be reduced-fat or fat-free.

Mediterranean Diet

This diet focuses on protein, fruit, and dairy. According to the USDA, a person consuming 2,000 calories should consume about 184 grams of protein, 2.5 cups of fruit, 2 cups of milk, 170 grams of grains, and 2.5 cups of vegetables, similar to the American diet. With 2 cups of milk a day, the body takes in 600 milligrams of calcium, less than the 900 milligrams of calcium in the American diet.

But importantly, foods like spinach, broccoli, tofu, and orange juice can all provide high amounts of calcium. Salmon, tuna, and canned egg yolks are also good sources of vitamin D.

Vegetarian diet

Not surprisingly, the vegetarian diet has a lower protein intake than the other two diets. You only need to consume about 99 grams of protein a day. Instead, you need to consume more beans, nuts, tofu, and other soy products, such as 198 grams of nuts and 226 grams of soybeans.

However, a vegetarian diet can get more protein from other food groups such as beans and peas in the vegetable group, but you should not eat too much of one food. You need to add red and deep orange vegetables such as peppers, sweet potatoes and tomatoes.

The vegetarian diet also recommends consuming 2.5 cups of vegetables and 2 cups of fruit juice per day./.

According to VOV.vn