Healthy eating means consuming the right quantities of foods from all food groups in order to lead a healthy life. A good diet is a nutritional lifestyle that promotes good health. A good diet must include several food groups because one single group cannot provide everything a human need for good health.

Healthy eating is not about strict dietary limitations, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, improving your health, and stabilizing your mood.

Foods to be taken for healthy diet for all humans:

• Vegetables:These should play a fundamental role at most meals. They are low in calories yet full of important micronutrients and fiber.
  
• Fruits:A natural sweet treat, fruit provides micronutrients and antioxidants that can help improve health.
  
• Meat and fish:Meat and fish have been the major sources of protein throughout evolution. They are a staple in the human diet, although vegetarian and vegan diets have become popular as well.
  
• Nuts and seeds:These are one of the best fat sources available and also contain important micronutrients.
  
• Eggs:Considered one of the healthiest foods on the planet, whole eggspack a powerful combination of protein, beneficial fats and micronutrients.
  
• Dairy:Dairy products such as natural yogurt and milk are convenient, low-cost sources of protein and calcium.
  
• Healthy starches:For those who aren’t on low-carb diet whole food starchy foods like potatoes, quinoa and Ezekiel bread are healthy and nutritious.
  
• Beans and legumes:These are fantastic sources of fiber, protein and micronutrients.
  
• Beverages:Water should make up the majority of your fluid intake, along with drinks like coffee, tea, juices etc.
  
• Herbs and spices:These are often very high in nutrients and beneficial plant compounds.
  

Foods to Avoid Most of the Time:

No food needs to be eliminated forever, but some foods should be limited or saved for special occasions.

These include:

• Sugar-based products:Foods high in sugar, especially sugary drinks are linked to obesity and type 2 diabetes.
• Trans – fats:Also known as partially hydrogenated fats, Trans – Fathave been linked to serious diseases, such as heart disease.
• Refined carbs:Foods that are high in refined carbs, such as white bread, are linked to overeating, obesity and metabolic disease
• Vegetable oils:While many people believe these are healthy, vegetable oils can disrupt your body, omega 6-to-3 balance which may cause problems.
• Processed low-fat products:Often disguised as healthy alternatives, low fat productsusually contain a lot of sugar to make them taste better.

Keys to a Healthy Diet

• Consume a variety of foods
• Keep an eye on portions
• Get more whole grains
• Limited refined grains
• Enjoy more fish and nuts
• Cut down on animal fat
• Keep sodium down, potassium up
• Watch your calcium and vitamin D
• Choose food over supplements
• Be aware of liquid calories
• Limit alcohol.
• Base your meals on starchy carbohydrates
• Eat lots of fruit and vegetables
• Eat more fish – including a portion of oily fish
• Cut down on saturated fat and sugar
• Eat less salt – no more than 6g a day for adults
• Get active and be a healthy weight
• Don’t get thirsty
• Don’t skip breakfast

The key to a healthy diet is to: 

• Eat the right amount of calories for how active you are, so that you balance the energy you consume with the energy you use. If you eat or drink too much, you’ll put on weight. If you eat and drink too little, you’ll lose weight.
• Eat a wide range of foods to ensure that you’re getting a balanced diet and that your body is receiving all the nutrients it needs.

It is recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules). Most adults are eating more calories than they need, and should eat fewer calories.

 According to the Dietary Guidelines for Americans 2015-2020, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, transfats, cholesterol, salt (sodium), and added sugars
• Stays within your daily calorie needs

How much protein do you need?

 Protein needs are based on weight rather than calorie intake. Adults should eat at least 0.8g of high-quality protein per kilogram (2.2lb) of body weight per day.

• Older adults should aim for 1 to 1.5 grams of lean protein for each kilogram of weight. This translates to 68 to 102g of protein per day for a person weighing 150 lbs.
• Divide your protein intake equally among meals.
• Nursing women need about 20 grams more high-quality protein a day than they did before pregnancy to support milk production.

It’s not just what you eat, but when you eat:

• Eat breakfast, and eat smaller meals throughout the day. A healthy breakfast can jumpstart your metabolism, while eating small, healthy meals (rather than the standard three large meals) keeps your energy up.
• Avoid eating at night. Try to eat dinner earlier and fast for 14-16 hours until breakfast the next morning. Studies suggest that eating only when you’re most active and giving your digestive system a long break each day may help to regulate weight.

 14 steps to a healthy summer diet!

1. Water is the best option to quench thirst.
2. Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar.
3. Do not drink very chilled liquids.
4. Limit all strenuous activity.
5. Eat light, nutritious and non-fatty meals.
6. Reduce intake of heaty vegetables and fruits
7. Minimize the intake of dried fruits.
8. Usesabza (tulsi seeds) in your drinks — this has very cooling effect on the body.
9. Include lots of fruits and vegetablesin the form of salads and fresh juices, preferably without sugar, in your diet.
10. Drink lemon juice, coconut water and thin buttermilk, to replenish the fluids that are lost in sweat.
11. Avoid sugary foods, especially honey and molasses, and stick to natural sugars available from fruits and veggies.
12. Minimize the intake of hot, spicy foods and extremely salty foods.
13. Cut the intake of fried foods, likeVada’s, samosas, chips, bhajia,  Fat has a thermal effect.
14. Maintain good hygiene levels.

Rules associated with meals and meals timings:

• Do not have a meal before bathing
• Eat only after the food eaten earlier has been digested
• Gap between the meals: if the afternoon meal is heavy, do not eat at night. Generally, adults should not eat for three hours after a meal, while those performing hard manual work should not remain without food for more than 6 hours.
• Meal timings:

Do’s and Don’ts regarding meal timings:

1. Meal timings should be fixed.
2. Have a meal within 3 hours of sunset. Do not eat at sunrise, sunset, at 12 noon and at midnight.
3. Whenever possible, have lunch before 12 noon and dinner before 9 p.m.

It is very hot between 12 and 4 p.m. If food is eaten during this period, there is a likelihood of physical distress because of the high intensity of jatharagni in this period. Similarly, after 9 p.m., movement of negative energies increases in the environment. Having dinner during this period increases the likelihood of attacks by negative energies. If food attacked by negative energies is eaten, there is a likelihood of distress due to negative energies. Therefore, whenever possible, have lunch before 12 noon and dinner before 9 p.m.

Healthy Eating for a Healthy Weight

According to the Dietary Guidelines for Americans 2015-2020, a healthy eating plan:

• Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
• Includes lean meats, poultry, fish, beans, eggs, and nuts
• Is low in saturated fats, transfats, cholesterol, salt (sodium), and added sugars
• Stays within your daily calorie needs

Eat Healthfully and Enjoy It!

A healthy eating plan that helps you manage your weight includes a variety of foods you may not have considered. If “healthy eating” makes you think about the foods you can’t have, try refocusing on all the new foods you can eat—

• Fresh, Frozen, or Canned Fruits― don’t think just apples or bananas. All fresh, frozen, or canned fruits are great choices. Be sure to try some “exotic” fruits, too. How about a mango? Or a juicy pineapple or kiwi fruit! When your favorite fresh fruits aren’t in season, try a frozen, canned, or dried variety of a fresh fruit you enjoy. One caution about canned fruits is that they may contain added sugars or syrups. Be sure and choose canned varieties of fruit packed in water or in their own juice.

• Fresh, Frozen, or Canned Vegetables― try something new. You may find that you love grilled vegetables or steamed vegetables with an herb you haven’t tried like rosemary. You can sauté (panfry) vegetables in a non-stick pan with a small amount of cooking spray. Or try frozen or canned vegetables for a quick side dish — just microwave and serve. When trying canned vegetables, look for vegetables without added salt, butter, or cream sauces. Commit to going to the produce department and trying a new vegetable each week.
  

• Calcium-rich foods― you may automatically think of a glass of low-fat or fat-free milk when someone says “Eat more dairy products.” But what about low-fat and fat-free yogurts without added sugars? These come in a wide variety of flavors and can be a great dessert substitute for those with a sweet tooth.

• A new twist on an old favorite― if your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling. Maybe even try a recipe that uses dry beans in place of higher-fat meats.

References:
https://www.cdc.gov/healthyweight/healthy_eating/
http://www.berkeleywellness.com/healthy-eating/food/lists/14-keys-to-a-healthy-diet/slideid_190
http://www.sanatan.org/en/a/86617.html
http://www.rediff.com/getahead/2005/may/10diet.htm
https://www.helpguide.org/articles/healthy-eating/healthy-eating.htm?pdf=true
https://www.cdc.gov/healthyweight/healthy_eating/