The United States Department of Agriculture issues recommendations about what people should include in their diet to maximize health. These recommendations are outlined in the food guide pyramid and are usually referred to as a balanced diet. Following a balanced diet requires you to eat a wide variety of foods from a range of food groups, while also limiting some foods that offer minimal nutrition and can increase your risk of developing health problems.
Definition
When you follow a balanced diet, you get all the correct types and amounts of foods and liquids for adequate nutrition and energy. A balanced diet supports growth and development of the body's cells, tissues and organs, and supports physical and mental growth and development. A balanced diet also means you are not getting too much of any one nutrient, or too many overall calories, which can lead to weight gain.
Food Groups
A balanced diet emphasizes six different food groups. It is recommended you take in calories from all food groups daily. The USDA food guide pyramid encourages at least 3 oz. of cereals, pasta, grains or breads daily--with an emphasis on whole grains. The milk group includes cheese, yogurt, milk and other low-fat dairy products. The vegetable group specifies dark leafy greens and orange vegetables along with peas and legumes. The fruit group includes frozen, fresh, dried and canned varieties and discourages fruit juice. For proteins, a balanced diet emphasizes lean poultry and fish, and also encourages more consumption of meatless proteins like beans and nuts. The oil and fat group discourages solid fats such as saturated and trans varieties; rather, it encourages fat intake from fish, nuts and plant oils.
Recommended Amounts
The standard recommendations for a balanced diet are based on 2,000 calories. You might need more or less depending on your individual goals and activity level. For 2,000 calories, aim for two to four servings of fruit and five servings of vegetables daily. Two to three servings of low-fat or non-fat dairy, six to 11 servings of breads and grains, and two to three servings of protein are also recommended daily, says registered dietitian Joanne Larsen on Ask the Dietitian. Fats and oils should amount to between 20 and 35 percent of your daily calorie intake. Keep discretionary calories that come from added sugars, saturated fats, trans fats and alcohol to a minimum.
Serving Sizes
A serving of grains is approximately one slice of bread or a half cup of cooked grains. Vegetable and fruit servings equal a half cup. A piece of fruit should be about the size of a baseball, and juice just 3/4 of a cup. A serving of protein is 2 to 3 oz. of meat, fish or poultry or 1½ cups of cooked beans. For dairy, a cup of milk or 1½ oz. of cheese comprise a serving. Read labels on packaged foods like cereals and whole grain crackers to find out how much equals one serving.
Misconceptions
Part of following a balanced diet is learning to equalize your calories consumed and calories expended to maintain a healthy weight. A balanced diet does not automatically lead to weight loss. Weight loss requires you to eat fewer calories than you burn in a day. The number of calories you burn depends on how much activity you perform, your age, gender, genetics and size. Balanced diet recommendations are guidelines for health, but you do have to find out what your individual calories needs are and how many servings of each food group fit into your dietary needs.
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