If you want to age gracefully, you need to choose a healthy diet. A diet that includes foods that fights against the disease. Over the years, research have shown that a healthy diet can dramatic reduce the incidents of a number of diseases such as diabetes, some types of cancers, and heart disease. The list grows as more and more research is done.
Eating a healthy diet is quite simple. First and foremost, avoid excess fat and sugar. Eat more fruits and vegetables. But there is much more than that! You need to educate yourself about vitamins and minerals that are essential for a healthy and long life. You need to understand about calories and proportions. Learn about the food pyramid and you will have a good grasp of what makes for a balanced diet that will be good for your health.

Here is a summary of what to expect in the reading of the food pyramid:

1. Dairy products group – you need two to three servings of dairy products per day. Low-fat dairy products like milk, yogurt, and cottage cheese fall into this food group. A cup of milk, about 8 ounces, equals one serving.
2. Meat group - meat, poultry, fish, eggs, nuts and beans are grouped together, since they will provide most of the proteins needed in your diet and could also be considered the main dish of any meal. At least two to three servings a day from this group is needed for a balanced diet. Two to three ounces of cooked lean meat, poultry or fish is considered one serving. Two eggs is equivalent to one serving of meat, or 7 ounces of tofu, or 4 tablespoons of peanut butter.
3. Bread and cereals – you need six to eleven servings of whole-grain products. Wholemeal bread, pasta and rice all fall into this group. Try to stay away from white flour products, and choose whole grain bread and cereal instead. Brown rice, wholemeal bread, pasta or whole grains are healthier options. Example of a serving is 1 slice of bread, ½ a bagel or English muffin, or a cup of cold cereal.
4. Vegetables – three to five servings are needed for a balanced diet. The green leafy vegetables are excellent and eaten raw give you the most amount of vitamins and minerals. A serving of vegetable would be 1 cup of raw vegetables or ½ cup of cooked vegetables, or ½ cup of vegetables juice.
5. Fruits – two to four servings are satisfactory for a healthy diet. If you choose packaged or canned fruit, make sure you empty the sugary syrup to avid the empty calories. A whole medium apple or ½ cup of canned fruit is considered one serving.

The color of the food, especially with fruits and vegetables, also provides an indication of how much vitamins and minerals it has. Blueberries and cranberries are rich in certain vitamins and minerals and are super healthy, as are vegetables with dark green leaves. These nutrients are essential in the fight against diseases such as cancer and even heart disease.

Include fiber in a diet by eating plenty of vegetables, fruit and whole grain products. Fiber and plenty of liquids, helps the digestive tract and prevents constipation. Include yogurt in your diet to get the good bacteria that is present. An imbalance in excess of bad bacteria in your digestive system bacteria can lead to illness and disease. Eating yogurt can bring your bacteria level back in balance.
Soy products can help lower cholesterol and fatty fish is rich in essential omega fatty acids, which are important for cardiovascular health. Water keeps you hydrated, helps with digestion and removal of toxin from your body. Not drinking enough water will leave your skin dry and tire looking, and can also lead to a variety of health problems such as constipation.

The good new to a healthy diet is that you do not have to give up all things that are delicious. The key to successfully maintaining a healthy diet is to practice moderation in what you eat. If you totally stop eating a food you really enjoy but that is bad for your health, you could end up with cravings for the food and get distracted from your goal of maintaining a healthy diet. Practice self control and allows yourself a small serving of what we want to eat to quite the craving. In all probability, your craving will be satisfy and be gone, and you can get back on track toward good health in your golden years.