Components Of A Balanced Diet

Eating a balanced diet involves more than simply avoiding fattening foods. Balancing your diet gives you the best chance to reduce your risk of certain cancers, improve your cholesterol levels and maintain a healthy weight. When putting together your weekly menus, make the best use of your calories by choosing foods that improve your health and make it easier to maintain a healthy weight.

Carbohydrates

An important energy source, carbohydrates enable your organs to function properly, according to the Harvard School of Public Health. Carbohydrates come in many forms, from grains to fruits. When choosing carbohydrates, avoid carbs derived from white flour. Choose darkly colored sources of carbohydrates such as whole grains, brown rice, whole-wheat pasta, beans and high fiber cereals. Dense fruits like apples, oranges and bananas are high in carbohydrates. Potatoes, carrots and corn contain quality carbohydrates as well. Eat oatmeal for breakfast, have a black bean wrap for lunch and include whole-wheat pasta into your dinner menu for delicious ways to include carbohydrates into your daily diet.

Fats

Fats are part of a balanced diet. MayoClinic.com recommends you avoid saturated and trans fats that can raise the bad cholesterol in your blood. Many fatty meats, tropical oils, packaged baked goods and most processed foods contain dangerous fats. Eat small amounts of healthy fats like olive oil, nuts and fish high in omega-3 fatty acids such as salmon or herring. Fats are high in calories, so if you are trying to lose weight, carefully monitor how many calories from fat you are eating.

Protein

Your body uses protein to help your body heal from injury. According to the National Institutes of Health, protein is particularly important for growing children and pregnant women. Proteins are either complete or incomplete. Animal foods and soybeans are complete proteins. Incomplete proteins include beans, nuts and grain. Eat both types of protein to give your body the protein it needs. If you eat a vegetarian diet, combine different plant proteins, such as eating black beans and rice instead of just beans. Choose lean chicken, fish or beef to avoid extra calories.

Fiber

Dietary fiber helps your bowel function regularly, makes it easier to maintain your weight and helps keep your cholesterol levels in the healthy range. The American Heart Association recommends you eat both insoluble and soluble fiber. The association recommends oatmeal, citrus fruits, apples and legumes as sources of soluble fiber and whole grain breads, bran, Brussels sprouts and turnips for insoluble fiber.

Water

Drinking adequate amounts of water each day helps your body process nutrients more efficiently. The Family Education website states that about 66 percent of your body and half your brain is made of water. Many foods you eat contain water, especially fruits and vegetables. Avoid drinking your calories but instead focus on plain water and decaffeinated herbal teas. Drink more water when you exercise or work outside in the heat.