3 healthy eating habits

If you want to adopt a healthy diet, you need to know about different food groups. There are three diets that are particularly beneficial for your health.

American diet

Considered a typical American meal, it's based on the calorie needs of each individual according to age, gender, and daily activity level.

For example, a woman over 30 who exercises regularly needs 2,000 calories per day, but a less active woman only needs 1,800 calories. Based on the 2,000 calorie requirement, a person should consume 2.5 cups of vegetables, 2 cups of fruit, 170 grams of whole grains, 3 cups of milk, and approximately 150 grams of protein daily.

Whole wheat flour - Photo: Shutterstock

For specific food groups, consume 5 cups of starchy vegetables like potatoes and peas, 5.5 cups of red and orange vegetables like 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 emphasizes protein, fruit, and dairy. According to the U.S. Department of Agriculture (USDA) guidelines, a person consuming 2,000 calories needs to eat approximately 184 grams of protein, 2.5 cups of fruit, 2 cups of milk, 170 grams of whole grains, and 2.5 cups of vegetables, similar to the American diet. With 2 cups of milk per day, the body takes in 600 milligrams of calcium, less than the 900 milligrams of calcium in the American diet.

Importantly, foods like spinach, broccoli, tofu, and orange juice can all provide high amounts of calcium to the body. Salmon, tuna, and canned egg yolks are rich sources of vitamin D.

Vegetarian diet

Unsurprisingly, vegetarians have lower protein intakes compared to the other two diets. You only need to consume about 99 grams of protein per day. Instead, you need to consume more legumes, nuts, tofu, and other soy products, such as 198 grams of nuts and 226 grams of soy.

However, while vegetarians can get more protein from other food groups like beans and peas in the vegetable group, you shouldn't eat too much of any one type of food. You need to include red and dark orange vegetables like peppers, sweet potatoes, and tomatoes.

A vegetarian diet also recommends consuming 2.5 cups of vegetables and 2 cups of fruit juice each day.

According to VOV.vn