Nutrition Science and Everyday Application - beta v 0.1

Tools for Achieving a Healthy Diet
Good nutrition means eating the right foods, in the right amounts, to receive enough (but
not too much) of the essential nutrients so that the body can remain free from disease, grow
properly, work effectively, and feel its best. The phrase “you are what you eat” refers to the
fact that the food you eat has cumulative effects on the body. And many of the nutrients
obtained from food do become a part of us. For example, the protein and calcium found in
milk can be used in the formation of bone. The foods we eat also impact how we feel—both
today and in the future. Below we will discuss the key components of a healthy diet that will
help prevent chronic disease (like heart disease and diabetes), maintain a healthy weight,
and promote overall health.
ACHIEVING A HEALTHY DIET
Achieving a healthy diet is a matter of balancing the quality and quantity of food that you
eat to provide an appropriate combination of energy and nutrients. There are four key
characteristics that make up a healthful diet:
1. Adequacy
2. Balance
3. Moderation
4. Variety
Adequacy
A diet is adequate when it provides sufficient amounts of calories and each essential nutrient,
as well as fiber. Most Americans report not getting enough fruit, vegetables, whole grains or
dairy, which may mean falling short in the essential vitamins and minerals found in these
food groups, like Vitamin C, potassium, and calcium, as well as fiber. 1
Balance
A balanced diet means eating a combination of foods from the different food groups,
and because these food groups provide different nutrients, a balanced diet is likely to
be adequate in nutrients. For example, vegetables are an important source of potassium,
dietary fiber, folate, vitamin A, and vitamin C, whereas grains provide B vitamins (thiamin,
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