An optimal diet provides our bodies with essential vitamins and minerals they require for proper functioning. Without them, disease, infection and fatigue become much more likely.

A healthy diet should consist of a range of food, such as vegetables, fruits, grains, protein and dairy, along with sources of healthy fats.

Vegetables

Vegetables (also called produce) refers to any edible parts of plants other than fruit and grains that do not fall under either of those categories, including leaves (lettuce, spinach) stems (celery and asparagus), roots (carrots and beets), flowers (broccoli) and seeds (pumpkin and tomatoes). It is beneficial to incorporate vegetables into our daily diet for their low caloric content as well as their essential vitamins, minerals, antioxidants and phytochemicals which have powerful health-promoting properties.

Many vegetables contain vitamin C, which strengthens immunity against illness and infection. Potassium also plays an essential role in keeping blood pressure at healthy levels, and these powerhouse foods also contain folate (also referred to as folic acid), vitamin A and fiber for maximum benefit - giving your body all it needs for optimum functioning and life! That's probably why your mother always encouraged you to eat your veggies - she likely knew best! The nutrients found in vegetables may improve vision health, reduce heart disease risk, reduce signs of aging or slow aging effects by improving eyesight health or even slowing signs of aging effects!

Fruits

Attaining the perfect balance of nutrition for optimal health requires eating fruits, vegetables, whole grains, lean proteins and dairy in moderation as well as adequate amounts of carbohydrates, fats and micronutrients such as vitamins and minerals. A diet rich in fruits, vegetables, whole grains and lean proteins should also provide all of these vital elements.

Eating healthy foods provides your body with essential nutrients necessary for growth and development, prevents vitamin and mineral deficiencies and lowers your risk for chronic diseases like heart disease, diabetes and obesity. In addition, eating healthily also helps protect against osteoporosis and strengthen immunity.

Fruits provide essential vitamins, minerals, phytochemicals, fibre and low levels of fat and sodium - they're an ideal food choice to meet daily dietary recommendations of five portions (80g). To get maximum nutrition out of fruits it's best to opt for fresh, frozen or canned varieties without added sugars or syrups; research suggests this amount might still be safe (5).

Meat

Meat is an integral part of most cultures and eating it can be part of a nutritious diet for many reasons. Some individuals opt not to consume any animal-derived products (veganism), while if you do consume meat you should strive to balance its protein consumption with vegetables and whole grains in your meals.

Meat provides high-quality protein, and also contains several micronutrients like iron and B vitamins which are vital to overall good health. When selecting lean cuts of meat it is essential that pate, cracklings and poultry skin which contain higher levels of fat be avoided.

Red and processed meats contain high levels of saturated fats that may increase cholesterol levels if eaten too frequently, so it is advisable to limit consumption to 90g cooked meat daily. Furthermore, eating less processed meats may lower bowel cancer risks while simultaneously decreasing sodium and saturated fat intake.

Dairy

Dairy foods have long been included as staples in international dietary guidelines and are well known to offer an essential blend of nutrients including calcium, protein and vitamin D that support bone health, muscle function and nervous system health, heart disease risk reduction as well as overall wellness.

Though many individuals avoid dairy foods due to lactose intolerance, that does not have to be the reason to give up dairy altogether - just switch to foods such as yogurt, kefir or cheese that contain less lactose!

Dairy products can help boost protein, iron and calcium intake easily; however, too much saturated fat from dairy could increase LDL (bad) cholesterol and triglyceride levels and contribute to hardening of the arteries.

Dairy products include milk, yogurt, cheese, butter ghee sour cream and cream cheese as part of a balanced and healthy diet. When selecting low-fat options to limit saturated fat consumption.

Other Foods

Diets that include balanced meals include an assortment of food sources. This typically includes dark leafy vegetables (such as kale), berries, fruit juices and smoothies, dark-leafed veggies like kale or spinach), nuts seeds whole grains as well as unsaturated oils such as olive oil as well as other dietary fats.

Food groups play an essential role in providing our bodies with all of the nutrition it requires. Achieving balance may require cutting down on certain types of food containing saturated or trans fats, added salt and sugar.

These foods should only be enjoyed occasionally and as "discretionary choices." A balanced, healthy diet also includes the appropriate number of calories for your body type and activity level; without enough nutrition, your body is less able to function optimally, increasing risk for disease, infection and fatigue. As caloric needs may vary based on your age and gender, it's wise to consult your physician regarding any recommended dietary guidelines specific to you and follow them accordingly.