We all have heard of the benefits of healthy eating. But very few of us really know what it means to eat healthy. What should we include or exclude from our diet so as to meet the standards of healthy eating?

The key to healthy eating is to include a variety of foods in a balanced diet to eat in moderation. Your meals should include nutrients like carbohydrates, fats, proteins, fiber, vitamins and minerals.

Carbohydrates are the main source of energy for the body. They are made up of sugars which in turn are metabolized to provide the energy which our body needs to perform daily tasks. Although carbohydrates are often blamed for weight gain, they cannot be avoided altogether. What really matters is the source of carbohydrates. Foods which contain carbohydrates in combination with fiber are a great addition to your diet. That includes foods like whole grains, beans, fruits and vegetables. Such foods are digested slowly and keep your blood sugar balanced. On the other hand, processed foods like white rice, refined sugar and the others just contain empty calories. These foods cause your sugar levels to peak, leading to weight gain and even diabetes.

Opt for whole grains like maize, barley, and millet. They are rich in fiber, antioxidants and phytochemicals, and can protect you from heart disease. Always check the labels in processed foods to ensure that they include whole grains and not refined ones. Fiber helps your body feel full and promotes colon health. They also help maintain sugar levels in the body.

Make sure that your diet contains a variety of fruits and vegetables. Each one has its own benefits. While green leafy vegetables are rich sources of iron, calcium, magnesium, potassium, zinc and vitamins, fruits provide natural sugars in addition to fiber and antioxidants. Don’t stick to one or two kinds of vegetables and fruits. Be adventurous in your choice of foods. Experiment with kale, Chinese cabbage, corn, yam, winter squash, a variety of apples, grapes, mangoes and a lot more. Some people feel that drinking fruit juices is the same as consuming the fruit as such. This is not so. Fruit juices contain high levels of sugar, even if you make it at home. Moreover, you miss out on the fiber.

Proteins are made up of amino acids. Amino acids are required to build tissues, muscles and cells. Foods like meat, poultry, fish, beans, nuts, tofu, milk, eggs and cheese are rich sources of proteins.

Fats are also important for your overall health and well being. They are essential for hormones, hair, nerves and many more. Omega 3 fatty acids are essential for cardiovascular health. The best sources of omega-3 fatty acids are salmon, herring, mackerel and sardines. Monounsaturated fatty acids present in foods like canola oil, peanut oil, olive oil almonds and hazelnuts are also essential for cardiovascular health. Avoid Trans fats altogether.

Now that you know the basics of healthy eating, here are a few more tips to aid you in your attempt to eat healthy.

• Chew your food thoroughly.
• Eat a healthy breakfast. Never skip breakfast.
• Water is an essential component of a healthy diet. Drink plenty of water.
• Eat limited portions.
• Add herbs and spices to your food. They have been shown to reduce the risk of cancer.
• Experiment with different healthy recipes. You can download recipes from the internet or buy books which include healthy recipes.
• Combine healthy eating with exercise for good health.