Balanced Diet Overview
A balanced diet includes foods from five groups and fulfills all of a person’s nutritional needs. Eating a balanced diet helps people maintain good health and reduce their risk of disease.
Dietary guidelines evolve with scientific advances, so it can be challenging to stay on top of current recommendations and know what to eat.
A balanced diet is one that fulfills all of a person’s nutritional needs. Humans need a certain number of calories and nutrients to stay healthy.
A balanced diet provides all the nutrients a person requires, without going over the recommended daily calorie intake.
By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.
The United States Department of Agriculture (USDA) used to recommend following a food pyramid. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate.
According to the USDA’s recommendations, half of a person’s plate should consist of fruits and vegetables.
The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy.
The Five Food Groups
Eating a healthy diet means eating a wide variety of foods in the right proportions and consuming the right amount of food and drink to achieve and maintain a healthy body weight.
A healthful, balanced diet includes foods from the following five groups:
- Dairy
- Fruits
- Grains
- Protein
- Vegetables
Dairy
Dairy and fortified soy products are a vital source of calcium. The USDA recommend consuming low-fat versions whenever possible.
Low-fat dairy and soy products include:
- Low-fat milk
- Ricotta or cottage cheese
- Soy milk
- Yogurt
Individuals who are lactose intolerant can opt for low-lactose or lactose-free products or choose soy-based sources of calcium and other nutrients.
Fruits
A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits.
Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits, or fruits canned in water instead of syrup.
Grains
There are two subgroups: whole grains and refined grains.
Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. The body breaks down whole grains slowly, so they have less effect on a person’s blood sugar.
Additionally, whole grains tend to contain more fiber and protein than refined grains.
Refined grains are processed and do not contain the three original components. Refined grains also tend to have less protein and fiber, and they can cause blood sugar spikes.
Grains used to form the base of the government-approved food pyramid, meaning that most of a person’s daily caloric intake came from grains. However, the updated guidelines suggest that grains should make up only a quarter of a person’s plate.
At least half of the grains that a person eats daily should be whole grains. Healthful whole grains include the following:
- Barley
- Buckwheat
- Brown rice
- Oats
- Quinoa
Protein
The Dietary Guidelines for Americans states that all people should include nutrient-dense protein as part of their regular diet.
The guidelines suggest that this protein should make up a quarter of a person’s plate.
Nutritious protein choices include:
- Beans, peas and lentils
- Fish
- Chicken and turkey
- Lean beef and pork
These foods are all good sources of protein, which is essential for the body to grow and repair itself. They’re also good sources of a range of vitamins and minerals.
Meat is a good source of protein, vitamins and minerals, including iron, zinc and B vitamins. It’s also one of the main sources of vitamin B12.
Vegetables
The vegetable group includes five subgroups:
- Beans, peas and legumes
- Leafy greens
- Red or orange vegetables
- Starchy vegetables
- Other vegetables, such as eggplant or zucchini
To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables.
Additionally, the USDA recommend that people eat vegetables from each of the five subgroups every week.
People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables removes some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthful fats to a dish.
Calories
The number of calories in a food refers to the amount of energy stored in that food. The human body uses calories from food for walking, thinking, breathing, and other important functions.
The average person needs about 2,000 calories every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level.
Males tend to need more calories than females, and people who exercise need more calories than people who don’t.
Following guidelines list the recommended calorie intakes for males and females of different ages:
| Person | Calorie requirements |
| Sedentary children: 2–8 years | 1,000–1,400 |
| Active children: 2–8 years | 1,000–2,000 |
| Females: 9–13 years | 1,400–2,200 |
| Males: 9–13 years | 1,600–2,600 |
| Active females: 14–30 years | 2,400 |
| Sedentary females: 14–30 years | 1,800–2,000 |
| Active males: 14–30 years | 2,800–3,200 |
| Sedentary males: 14–30 years | 2,000–2,600 |
| Active people: 30 years and over | 2,000–3,000 |
| Sedentary people: 30 years and over | 1,600–2,400 |
The source of the daily calorie’s intake is also important. Foods that provide mainly calories and very little nutrition are known as “empty calories”.
Following are some examples of foods that provide empty calories:
- Cakes, cookies, and donuts
- Chips and fries
- Energy drinks and sodas
- Fruit drinks with added sugar
- Ice cream
- Pizza
- Processed meats
- Sugary drinks and sodas
To maintain good health, limit your consumption of empty calories and instead try to get your calories from foods that are rich in other nutrients. However, it’s not only the type of food but the ingredients that make it nutritious.
Losing Weight
A poor diet is a common reason why people struggle with weight loss.
When combined with a regular exercise routine, a balanced diet can help a person reduce their risk factors for obesity or gaining weight.
A balanced diet can help a person lose weight by:
- Avoiding excessive carbohydrates or processed foods
- Getting essential nutrients, including minerals, vitamins, and fiber
- Increasing their protein intake
- Preventing binge eating
People interested in losing weight should begin or enhance an exercise routine.
For some people, adding 30 minutes of walking each day and making minor changes, such as taking the stairs, can help them burn calories and lose weight.
For those that can, adding moderate exercise that includes cardio and resistance training will help speed weight loss.
Eating a balanced diet means eating foods from the five major groups.
Dietary guidelines change over time, as scientists discover new information about nutrition. Current recommendations suggest that a person’s plate should contain primarily vegetables and fruits, some lean protein, some dairy, and soluble fiber.
People interested in weight loss should also consider introducing moderate exercise into their routines.
Eat Less Saturated Fat, Sugar and Salt
Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.
Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.
Eating too much salt can raise your blood pressure, which increases your risk of getting heart disease or having a stroke.
Summary
A varied and healthy diet is usually one that contains plenty of fresh, plant-based foods, and limits the intake of processed foods.
If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian.
They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.
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