Choosing a balanced diet can help you ensure your body receives the nutrition it needs to function properly and help you control your weight. An unbalanced and unhealthy diet can lead to problems with growth, development, body tissues, and brain and nervous system function, according to the University of Maryland Medical Center. A balanced diet incorporates healthy calorie levels, proper portion sizes and a variety of food choices from all the major food groups.
Step 1
Use smaller plates at home and fill them with healthy portion sizes. Use visual clues when you cannot weigh or measure your food, recommends HelpGuide.org. For example, a serving of meat is about the size of a deck of cards and a serving of bread is approximately the size of a CD case.
Step 2
Make a weekly meal plan and shop for the ingredients necessary to prepare your planned meals. Failing to plan ahead can make you more likely to choose convenience foods, which are often not as healthy as home-cooked meals.
Step 3
Purchase brightly colored fresh fruits and vegetables to help you get the vitamins, minerals and antioxidants your body needs, advises HelpGuide.org.
Step 4
Opt for whole grains when you prepare sandwiches and pasta dishes. Whole wheat bread, brown rice, barley and millet are healthy sources of carbohydrates that can help you feel full and keep your blood sugar levels within healthy ranges.
Step 5
Read the nutrition labels on packaged foods to help you determine their nutritional content. Look for foods high in fiber and protein, and low in fat, particularly saturated fat. Stay away from refined grains and convenience meals that contain a lot of sodium.
Step 6
Consume beans, legumes, nuts and soy products if you eat little to no meat to help you get the protein your body needs.
Step 7
Buy low-fat or fat-free dairy products, such as yogurt and cheese, to help you get calcium for your bone health.
Step 8
Look for recipes that incorporate several of your dietary needs, including dairy, meat or other sources of protein, vegetables and whole grains so that you get several types of nutrients in one meal.
Step 9
Serve fruit for dessert instead of sugary baked goods or packaged cookies or candy to help satisfy your craving for something sweet while continuing to make healthy choices.
Things You'll Need
- Small plates
- Paper
- Pen
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