A balanced diet includes a variety of foods that come from lean proteins, fresh produce, low-fat dairy, whole grains and unsaturated fats. Eating a balanced diet helps you manage your weight, notes Joanne Larson, R.D., on the Ask the Dietitian website. She outlines a balanced daily plan that includes two to three 3 oz. servings of meat, two to three servings of dairy, three to five servings of vegetables, two to three servings of fruit and six servings of bread, grains or pasta. Keep fat to about 30 percent of daily calories and emphasize unsaturated fats found in plant oils, nuts, seeds and fatty fish. If you are especially active, you may need a few extra servings of grains, vegetables and proteins--depending on your calorie needs. Crafting meals that fit into these guidelines does not have to be complicated and can be done whether or not you have time to cook.
Breakfast
A balanced breakfast can help you manage your weight. Members of the National Weight Control Registry, a group of 5,000 successful dieters who have maintained an average loss of 66 lbs. for at least a year, identify breakfast as one of the factors in their success. Eating breakfast also sets your metabolism for the day and helps keep your hunger levels even so you are less likely to overeat or eat junk foods impulsively at the next chance. Start your day with steel cut oats, skim milk, berries and a ½ ounce of almonds. If you have less time, pour a bowl---watch serving sizes on grains, read your labels--of whole-grain cereal with a sliced banana, low-fat milk and a sprinkle of walnuts. Scramble up two eggs and enjoy with two slices of whole-grain toast and an orange. If you tend to run out the door, grab an apple, a low-fat string cheese and an ounce of almonds.
Lunch
Avoid skipping lunch to save calories or because you are too busy. Pack a balanced lunch that includes a deli turkey sandwich with mustard and tomato on whole-grain bread with baby carrots on the side. Eat a plain yogurt with a drizzle of honey for dessert. If you are faced with fast food for lunch options, go for grilled chicken over a burger and order a side salad. Drink low-fat milk or water instead of soda. If you have time to prepare lunch at home, bake a 3 oz. portion of fish and enjoy with a ½ to 1 cup of brown rice and a cup of broccoli.
Dinner
After a busy day, it can be challenging to prepare a healthy dinner for you and your family. Resist the urge to visit the drive through and head to the grocery store for a quick meal. Pick up a rotisserie chicken, a salad kit---limit the amount of dressing you use---and a few whole-grain rolls. Whole-grain pasta with marinara, lean ground turkey and zucchini makes another quick, balanced dinner. Fish and poultry make the best dinnertime protein options, advises the Harvard School of Public Health, because they are lower in unhealthy saturated fat. Choose lean cuts, like flank steak, if you choose to serve red meat as part of a balance diet and do so only a few times per week--eating more than 18 oz. per week raises your risk of colon cancer warn Harvard Medical School experts. Serve your steak with sweet potatoes and a large green salad made with dark green lettuce, such as romaine, colorful bell peppers and olive oil-based dressing to maximize nutrition.
A balanced diet encourages regular snacking. Pay attention to portion sizes and use snacks to make up for the nutrients you miss at your main meals. If you are short on fruit for the day, enjoy an apple with a tablespoon of natural peanut butter. To take in a greater number of vegetables, enjoy cut up cucumbers, carrots and peppers with hummus--a bean-based protein. To fit in your daily dairy needs, try low-fat cottage cheese mixed with a tablespoon or two of salsa and a ½ oz. of baked corn chips.
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