In today’s world, there are so many conflicting messages about nutrition. Seems like every day there’s a new “superfood” that’s supposed to cure everything from cancer to the common cold.

With all of this information coming from all directions, it can be challenging to know what food to eat, how much of it to eat, and what constitutes a good, healthy diet. That’s why we’ve created this guide to good nutrition in 2015.

What Is Good Nutrition?

Good nutrition is all about eating a balanced diet that fuels your body with the energy and nutrients it needs to function at its best. This includes eating a variety of foods from all of the major food groups, including:.

Vegetables
Fruits
Grains
Protein (meat, fish, poultry, beans, tofu, etc.)
Dairy or non-dairy alternatives

When you eat a balanced diet that includes all of these food groups in the right amounts, your body gets the vitamins, minerals, and other nutrients it needs to maintain good health and energy levels.

Why Is Good Nutrition Important?

Good nutrition is essential for good health. Eating a balanced diet can help you:.

Control your weight
Lower your risk of chronic diseases, such as heart disease, stroke, and some cancers
Improve your mood and mental health
Increase your energy levels
Strengthen your bones and muscles

How Much of Each Food Group Should You Eat?

The amount of each food group you need to eat each day depends on your age, sex, height, weight, and activity level. However, there are some general guidelines:.

Vegetables – 2.5 cups per day for women, 3 cups per day for men
Fruits – 2 cups per day for women, 2.5 cups per day for men
Grains – 6 ounces per day for women, 8 ounces per day for men
Protein – 5 ounces per day for women, 6 ounces per day for men
Dairy or non-dairy alternatives – 3 cups per day for women, 3 cups per day for men

It’s essential to follow these guidelines to ensure that your body gets the nutrients it needs to function at its best.

The Importance of Hydration

In addition to eating a balanced diet, it’s also essential to stay hydrated. Water is the best choice for staying hydrated, but you can also meet your hydration needs through other beverages and even some foods.

The amount of water you need each day depends on your age, sex, height, weight, and activity level. As a general rule, aim to drink at least eight 8-ounce glasses of water each day.

The Role of Supplements

While it’s best to get your nutrients from whole foods, supplements can be helpful in some cases.

For example, if you don’t eat foods that are rich in a particular nutrient or if you have a medical condition that makes it challenging to absorb certain nutrients, supplements may be necessary. However, it’s essential to speak to your doctor before starting any supplements to ensure they’re safe for you to take.

The Pros and Cons of Popular Diets

There are many popular diets out there, and while some may work for specific people, there’s no one-size-fits-all diet. Here are the pros and cons of some of the most popular diets:.

The Paleo Diet

Pros:.

Encourages eating whole, unprocessed foods
Eliminates sugar and refined carbohydrates

Cons:.

Eliminates grains, which can be a good source of fiber
Can be challenging to follow long-term

The Vegan Diet

Pros:.

Eliminates animal products, which may be high in saturated fat
Encourages eating whole, unprocessed foods

Cons:.

Eliminates a good source of protein (meat)
May be challenging to get all of the nutrients you need, such as vitamin B12 and iron

The Keto Diet

Pros:.

Can be effective for weight loss
Encourages eating healthy fats

Cons:.

Eliminates whole grains and many fruits and vegetables
May be challenging to follow long-term

The Mediterranean Diet

Pros:.

Encourages eating whole, unprocessed foods
Includes healthy fats such as olive oil

Cons:.

May be challenging to follow in areas where these foods are not readily available
Can be high in fat, which may not be suitable for everyone

Conclusion

Achieving good nutrition in 2015 is all about eating a balanced diet that includes a variety of foods from all of the major food groups. This will provide your body with the nutrients it needs to function at its best.

Remember to stay hydrated by drinking plenty of water, and speak to your doctor before starting any supplements.