Healthy eating starts with planning and preparation. A well-stocked kitchen and healthy recipes are the first step toward consuming a balanced diet. A well-balanced diet is one that includes the right types of foods and beverages to "supply nutrition and energy for maintaining healthy body cells, tissues and organs, and for supporting normal growth and development," says the National Institutes of Health.
Significance
Ideally, a well-balanced diet begins at birth. Children given a healthy start develop good eating habits for lifelong good health. The American Academy of Pediatrics believes that providing a variety of foods as part of a healthy diet helps children to develop strong bodies to play and learn for normal growth and development. Parents should be role models for healthy eating and experience new foods with their children.
Effects
A well-balanced diet balances calories and nutrients to meet energy needs without excess. A nutrient-rich diet, low in saturated fats and cholesterol, and without added salt and sugar, will provide adequate calories for weight maintenance and prevent hunger. The Dietary Guidelines for Americans recommends including exercise in your daily routine to balance intake and prevent gradual weight gain.
Benefits
Heart disease is the primary cause of death in the United States, according to the American Heart Association. They recommend consuming a well-balanced diet which includes a variety of nutritious foods each day to decrease your risk of becoming a victim. A well-balanced diet will help to control cholesterol, blood sugar, weight and blood pressure, all risk factors for heart disease. The American Institute for Cancer Research points out that excess fat and obesity and an unhealthy diet are primary causes of cancer. They believe that consuming a diet low in total calories and rich in calorie-dense foods, or those foods containing high amounts of fiber, vitamins and minerals, will promote a healthy weight aimed at decreasing your risk of cancer.
Considerations
A well-balanced diet should include at least three meals per day and foods from each food group at each meal. You should consume two cups of fruit and two and one half cups of vegetables each day. Three ounces or more of whole grains and three cups of fat-free or low-fat dairy products will also provide adequate amounts of fiber and calcium. The Dietary Guidelines for Americans reminds you to include lean proteins such as legumes, lean meats and poultry, soy-protein products and nuts and seeds to properly maintain tissues and cells, maintain muscle health and ensure overall immunity.
Insight
Beverages can both contribute to a healthy well-balanced diet or negate it. Parents often forget about the significant calories in juices and other sugary beverages poured into their child's sippy cups. An eight-ounce serving of apple juice provides 120 calories, nearly 10 percent of the average 3-year-old's total daily calorie needs. The American Dietetic Association recommends that children older than age 2 should consume fat-free milk or water with beverages and between meals. Juices should be diluted or limited to special occasions.
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