Your individual nutrition and calorie needs depend on your age, gender, level of physical activity and other health factors, but according to MyPlate, a website from the Center for Nutrition Policy and Promotion, an agency of U.S. Department of Agriculture, a balanced and healthy diet should include: 

• Fruits and vegetables. Combined, these should cover half your plate at meals.
• Grains. At least half of the grains you eat should be whole grains, such as oatmeal, whole wheat bread and brown rice.
• Dairy. Choose low-fat or fat-free dairy foods most often.
• Protein. Make lean protein choices, such as lean beef, skinless poultry and fish. Vary your protein choices to also include eggs, beans, peas and legumes. Eat at least eight ounces of seafood a week.

In addition to diet, it’s also important to stay active for good health. Adults should get at least two and a half hours of moderate-intensity physical activity every week.

For more information about eating right, visit the Academy of Nutrition and Dietetics.

Diet and Tooth Decay

The foods you eat and the beverages you drink can have a direct influence on the incidence and progression of tooth decay, depending upon: 

• The form of the food—whether it’s liquid, solid, sticky or slow to dissolve makes a difference.
• How often you eat sugary foods and beverages and how often you eat or drink acidic foods and beverages.
• The nutritional makeup of the food.
• The combination of the foods you eat and the order in which you eat them.
• Medical conditions you may have, such as gastrointestinal reflux and eating disorders, which can increase risk of cavities and weaken teeth.
• 4 Ways to Reduce Your Risk of Cavities
  • Brush your teeth twice a day for two minutes to remove sugars and food particles from your teeth.
  • Limit between-meal snacking.
  • Keep added sugar in your diet to a minimum by making wise food and beverage choices.
  • Include dairy, plenty of fruits and vegetables, and water in your diet—they all play a role in your dental health.