A balanced diet includes the right amount of food and drink to provide nutrition and energy to maintain cells, tissue and organs, and to promote growth and development, notes Medline Plus. To get balanced nutrition, Medline Plus recommends eating a variety of foods from all the food groups. General guidelines for a balanced diet include eating three meals a day.
Breakfast
The American Dietetic Association states that a balanced breakfast improves overall health and well-being. The U.S. Dietary Guidelines recommend at least 3 servings of whole grains daily. Balanced-diet meal ideas for breakfast include whole-grain cereal with low-fat milk, banana, and a boiled egg; vegetable omelet, whole-wheat toast with margarine and a glass of calcium-fortified orange juice; English muffin sandwich: whole-wheat English muffin, scrambled egg, low-fat cheese, Canadian bacon with fresh fruit salad; steel-cut oats with low-fat milk, raisins and walnuts; whole-wheat bagel with peanut butter, low-fat fruit yogurt, and fresh strawberries.
Lunch
The U.S. Dietary Guidelines recommend eating 5 servings of fruits and vegetables each day. To meet vegetable goals, the ADA suggests making half the plate vegetables. Balanced-diet lunch ideas include a turkey sandwich on whole-wheat bread, tossed salad, low-fat milk, and a fresh orange; grilled-tuna salad, whole-wheat crackers, low-fat yogurt, and blueberries; whole-wheat pita with humus, sliced cucumbers and carrots, and low-fat yogurt parfait; veggie cheeseburger on whole-wheat bun, steamed mixed vegetables, and frozen grapes; beef-and-broccoli stir-fry with brown rice, mandarin oranges and low-fat frozen yogurt.
Dinner
Choose lean proteins and vary the choices to include fish, poultry, lean meat, beans, peas, nuts and seeds, state the U.S Dietary Guidelines. They also encourage calcium-rich foods from dairy and calcium-fortified foods. Balanced-diet dinner ideas include whole-wheat pasta with turkey meatballs and parmesan cheese, tossed salad, and sliced watermelon; broiled salmon with roasted potatoes and onions, corn-on-the-cob, low-fat milk and pineapple chunks; baked pork chops, white and wild rice, peas and carrots, applesauce and low-fat frozen yogurt; cheese enchilada on whole-wheat tortilla with rice and beans, salsa and fresh mango; roasted turkey breast, sweet potatoes, roasted brussels sprout, fresh cranberry sauce, and low-fat milk.
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