Factors To Consider When Planning A Balanced Diet

A balanced diet contains an optimal ratio of all of the nutrients essential for human health, including carbohydrates, fats, protein, vitamins, minerals and water. In fact, "balance" is one characteristic of a healthy diet. Others include adequacy, moderation and variety. There are several factors to consider when planning a balanced diet.

Meaning of Balance

According to the U.S. Department of Agriculture's MyPyramid guidelines, a balanced diet includes all of the major food groups as they each offer a wide range of nutrients important for optimal health. Popular weight loss plans which recommend omitting major food groups tend to lack balance. Grains are rich in carbohydrates, dietary fiber, B vitamins, and minerals such as magnesium and selenium. Fruits and vegetables are important sources of vitamins A, C, E; folate, dietary fiber, potassium and water. Milk and dairy products are rich in protein, vitamin D, potassium, phosphorus and other nutrients. Meats and beans are also rich in protein, and minerals such as iron and zinc. All of these nutrients are important for the body's growth and maintenance.

Your Shopping Routine

Become a smart food shopper. Think about the layout of your favorite supermarket. Most of the healthy foods are located not in the middle of the store or in the aisles, but around the perimeter of the store. That is where you will find your bakery for whole-grain breads; dairy products such as skim milk, yogurt and reduced-fat cheeses; produce; lean meats; fish and poultry. Then, once you have filled your cart with these foods, you can finish your shopping by buying only the necessary items found in the aisles, such as whole-grain fortified breakfast cereals, coffee and tea, flour and baking products, frozen fruits and vegetables, beans and rice, pasta; 100 percent fruit juice and whole-grain crackers. Skip the high-priced, nutrient-poor processed foods.

Dividing Your Plate

For balance, one food or food group should not significantly outweigh another in your diet. In addition to choosing from all of the major food groups and filling your cart with the right foods to make up a balance diet, your plate should also reflect balance. Think about dividing your plate into thirds. For breakfast, one-third should include a source of lean protein, another third, fruits and/or vegetables and the last third, whole grains. A glass of milk or cup of yogurt rounds-out a balanced breakfast. Lunch and dinner may be divided among lean proteins, vegetables and fruits and whole-grains. Round out each meal with low-fat or non-fat dairy products. Dividing your plate will help to ensure that each meal is balanced. Also, strive for a colorful plate, much like a rainbow, especially where produce is concerned.