Characteristics of a healthy diet involve meeting the dietary recommendation, calorie and food type guide. It consists of the following food:

Fruits has variety of nutrients such as vitamins A and C, fiber and potassium (Sizer & Whitney).

Choose fresh, seasonal and cut up fruits more than from juice. Frozen fruits are also fine.  Fruits like avocados, apples,

bananas, blueberries, cantaloupe, cherries, pineapples, mango, kiwi, oranges, watermelon, strawberries, and many other more. 

Challenge yourself to limit choosing fruits that contain solid fast or added sugars such as canned or frozen fruit in syrup; juices and punches, fruit drink with added sugar, fried plantains. 

Vegetables contribute folate, vit A, C, K, E, magnesium, potassium and fiber (Sizer & Whitney).

Choose vegetables that are variety in colors such as dark-green vegetables, red and orange vegetables.  Also choose legumes and start vegetables as part of the vegetable group.  Other vegetables such as asparagus, artichokes, cauliflower, eggplant, mushrooms, onions, seaweed, green bell peppers are good and low in calories. 

Challenge yourself from eating vegetables that contain solid fats or added sugar such as coleslaw, french fries, refried beans, baked beans, tempura vegetables potato salad. 

Grains are important part of the diet and in which it contributes folate, niacin, riboflavin, thiamin, iron, magnesium, selenium, and fiber (Sizer & Whitney). 100% whole grains, barley, brown rice, oats, quinoa, wheat, wheat pastas and plain popcorn are good for grains. 

The challenge associated with eating grains is when choosing to consume grains with added sugar or solid fats like cakes, cookies, cornbread, croissant, doughnut, muffins, pastries, pies, taco shells. 

Protein is important in the new cells to replace blood lost in menstruation, scar tissue, in new hair and nails and muscle tissues(Sizer & Whitney).  Good protein foods are seafood such as halibut, herring, material, salmon, sardines, sea bass, tuna, snapper.  Meats, poultry and eggs but use lean and low fat meat and no skin.  Nuts, seeds, and soy products are good. 

The challenges one can have is overeating protein from foods like bacon, fried meat, hot dogs, luncheon meats, poultry with skin, sausages. 

Milk and milk products are needed for vitamin A and Vit D.  Protein, calcium and potassium are also the nutritional contributors.  Fat free or 1-2% milk and cheeses are better choice rather than whole milk or regular cheese.  People may have a bad habit of consuming milk and dairy products with added sugar such as milk shakes, ice cream, frozen yogurt, sherbet, chocolate milk, frappuccino. 

Oils have Vitamin E and have essential fatty acids.  Use oils like canola, corn, flaxseed, olive, sesame oil, avocado, but avoid bad oils such as butter, animal fats, margarine and shortening.