Nutrition for Today: If you want to be health, you just need to follow these guidelines

Are you confused about what you should be eating to stay healthy?

If you are, you’re not the only one. When it comes to nutrition, everyone seems to have a piece of advice.

If you do a Google search on how to eat healthy, you’ll come up with a mile-long list of conflicting advice.

How do you know what to believe?

I’m going to tell you right now. And it’s not some crazy, complicated, and restrictive diet plan.

It’s not the latest fad diet, and it doesn’t include rigid rules about foods to avoid.

Susie's previous columns:

Green with envy: Want to be a part of the green smoothie trend? Here's what to know

Body fuel: Calories from different foods impact our bodies in different ways

Feed your brain: The brain is a nutritionally needy organ that requires an array of nutrients

The answer is what you’ve known since you were a kid in grade school. Eat foods from all the basic food groups every day. Simple, huh?

This is how I explain it to my clients. Think for a moment about all the things it takes to make your vehicle operate.

You’ll need to put certain things in it, such as gasoline, oil, brake fluid, water in the radiator, air in the tires, etc., for it to operate.

It takes specific amounts of each of these things for your vehicle to run smoothly. For example, if your vehicle requires six quarts of oil, but you only keep three quarts in it, or if your tires don’t have enough air to be fully inflated, what happens?

Your vehicle will still drive, but it will likely ride rough, it will be in the shop more often for repair, and it won’t last as long.

Same with your body, if you don’t take in adequate amounts of nutrients. So many of the chronic diseases Americans suffer from are caused by inadequate nutrition, either under-nutrition or over-nutrition.

So, back to the original question: What do you need to eat?

The human body needs carbohydrate, protein, fat, vitamins, minerals and water. And it needs the correct amounts of each of these.

Each food group (protein, grains, fruits, vegetables, and dairy) contain nutrients that are necessary for the optimal functioning of the human body.

A healthy, balanced diet contains foods from each of these food groups. If you’re not consuming adequate amounts of any of these foods, or if you’re eliminating them altogether, you’re likely in a state of malnutrition.

Even if you’re not in such an advanced state of depletion that you develop a nutrition deficiency disease, such as scurvy, anemia, or osteoporosis, you may have subclinical deficiencies. Symptoms include, fatigue, brain fog, immune system deficiency, mood changes, muscle aches and weakness.

So, how can you assure you’re getting enough of all the things your body needs to stay healthy?

Pay attention to the composition of your meals. All three meals should contain three specific things: lean protein, a complex carbohydrate, and either a fruit or a vegetable (or both). Snacks should be something healthy, such as fruit, raw vegies, nuts or seeds or yogurt.

We need three servings of calcium-containing foods each day. You can include theses with your meals or incorporate them into your snacks.

Good quality protein is found in meat (beef, pork, fish and seafood, poultry, dairy products and soybeans).

Foods containing calcium include milk, cheese and yogurt. Other foods, such as green leafy vegetables, oranges, and almonds, contain lesser amounts of calcium, but dairy foods are the most important source.

The most nutritious carbohydrate sources include whole grains, potatoes, corn, peas, legumes, milk, yogurt and fruits.

Healthy fats are abundant in nuts and seeds, cooking oils, avocados and nut butters.

Include a citrus fruit, a green leafy vegetable, legumes a couple of times each week, and fish or seafood at least twice a week.

Be sure to read food labels. Look for information on sodium, added sugar, and saturated fat. We should limit our daily sodium to no more than 2300 mg. Daily intake of added sugars should be no more than 24 grams for females, 37 grams for males. Saturated fat shouldn’t exceed 20 grams per day.

By focusing on balanced meals that include a variety of lean proteins, healthy fats, fruits, vegetables and whole grains, you can provide your body what it needs to function optimally, so you can feel your best. Healthy eating will become a natural and enjoyable part of your daily routine.

Susie Bond is a Registered and Licensed Dietitian/Nutritionist in private practice.

Visit susiebondnutrition.com

Contact her at [email protected]

This article originally appeared on Florida Today: What should you be eating to stay healthy? Find out here