The benefits of a healthy diet are well-documented. According to the National Institute on Aging, a healthy diet that consists of low-fat dairy, whole grains, fruits and vegetables and reduced sugar leads to fewer incidences of high cholesterol and heart disease, obesity, diabetes and even cancer. Additionally, a balanced diet can lead to a reduced risk for Alzheimer's disease and better brain functioning with age.
Fruits and Vegetables
According to the food guidelines prepared by the U.S. Department of Agriculture, adults maintaining a 2,000 calories per day diet should consume an average of two cups of fruit per day and two-and-a-half cups of vegetables to maintain a balanced diet. Once of the most effective means of determining whether your vegetable and fruit intake is balanced is to make sure you eat a variety of colors each day. Vegetables in particular must be mixed and include dark and light green, red, yellow and orange varieties.
Grains
To improve digestion and maintain energy levels, a healthy balanced diet consists of an average of three 1-ounce servings of whole grains. Sources of healthy grains include 100 percent whole wheat bread, cereal and rice.
Dairy
Dairy is important to maintain healthy blood and bones. The USDA recommends consuming three cups of fat-free or low-fat dairy every day. Dairy sources can come from milk, yogurt and cheese. Children under the age of two need about two cups per day.
Fat
Fat is necessary for ultimate health. A balanced diet relies on fat sources for no more than 25 percent to 35 percent of the daily caloric intake, however. Trans-fatty acids can be eliminated entirely, while saturated fats should be kept to no more than 10 percent of the total fat intake. The healthiest fats come from monosaturated and polyunsaturated sources such as nuts, olive oil and fish.
Sodium
The amount of salt needed to maintain a balanced diet typically is already present in prepared and packed foods. According to the USDA, the average adult should eat fewer than 2,300mg of sodium per day. That equals about one teaspoon of salt. People with hypertension and older adults should reduce salt consumption closer to 1,500mg a day.
Meat and Beans
Americans easily can cut back on their consumption of protein from meat, eggs and beans and maintain a balanced diet. The USDA recommends eating between five and six ounces of protein-rich foods each day. Meat should be measured in cooked ounces and come primarily from lean cuts. One egg is the equivalent of a 1-ounce serving. One-quarter cup of tofu equals about one serving. A half cup of beans is a single serving.
Sugar
Maintaining low concentrations of sugar is an important ingredient in a balanced diet. Called discretionary calories, the intake of sugared foods should be limited to less than 300 calories per day, considering a diet that averages 2,000 calories a day. Added sugar in the form of candy and table sugar should not exceed eight teaspoons a day.
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