Sensible diet is a broad term that may include anything from eating healthful foods to environmentally conscious foods. To be effective, a sensible diet should involve lifestyle changes, if needed. There is an achievable balance between both taking care of the Earth and taking care of yourself, your body and your health. Once this personal balance is found, your diet should be easy and sensible in fulfilling your needs.
Background
The United States Department of Agriculture puts forth dietary recommendations intended to maximize the health benefits received from the diet.
Although these recommendations are medically appropriate, the best diet is individualized to each person based on many factors including, age, gender, food preferences, career, family life and location in which they live.
Recommendations
The USDA has developed a tool called MyPyramid that outlines all the components necessary for a balanced diet based on strict scientific literature. The pyramid consists of five food groups, which are grains, vegetables, fruit, dairy, and meat and beans, plus a portion for essential oils.
According to author Michael Pollan, it is recommended to limit meat products to small portions every day for both the health benefit and environmental benefit.
Food Groups
The suggested daily servings for a sensible diet differ for each individual based on calorie needs.
One serving of grains equals one slice of bread or a half cup of cereal, with the average adult needing five to seven grain servings per day.
One serving of fruit, such as apples and bananas, and vegetables, such as broccoli and squash, is half a cup cooked or raw fruit or vegetable. It is recommended that adults consume four to six servings of vegetables and three to four servings of fruit per day.
Dairy servings count as 1 cup of milk or 2 oz. of cheese and it is recommended to consume three servings of dairy per day.
One serving of meat is 2 to 3 oz. and two servings are needed per day to maintain nutritional status. It is beneficial to consume low-fat dairy and low-fat meat products.
Variety
A healthy diet contains essential calories and nutrients that will prevent nutritional deficiencies and excess.
Certain foods will provide some nutrients that other foods do not contain, even within each food group, making variation in your diet an important aspect that decreases the risk of vitamin and mineral deficiencies. Eating several different foods from each food group will provide necessary nutrients, as well as keep your diet interesting.
Environmental Functions
Our diet depends on the environment to function for the growth of crops and animals. Not being conscious of the environmental influence of our diet can lead to detrimental problems in our food system. There are sensible ways to practice environmental concern, such as buying local organic produce and food products, and limiting meat consumption.
References
- USDA: MyPyramid.gov, Steps to a Healthier You
- "In Defense of Food: An Eater's Manifesto"; Michael Pollan; 2008
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