With all of the confusion about fats vs. carbohydrates, meat protein vs. plant protein and other essential nutrients your body needs, many people are confused about what makes up a balanced diet. The U.S. Department of Health and Human Services recommends eating meals consisting of a combination of nutritious foods to stay in good health. This is essential to maintain cells, organs and tissue, according to Medline Plus, a National Institutes of Health website.
Fruits and Vegetables
Fruits and vegetables provide essential nutrients, including vitamin A, many of the B vitamins, vitamin C, vitamin E and vitamin K. They also contain minerals such as potassium, calcium, magnesium, phosphorus, iron and other minerals your body needs. Eat fruits such as apples, bananas, blueberries, strawberries, grapes, melons, citrus, pineapples and dried fruits. Some of the healthy vegetables include carrots, green leafy vegetables, green beans, broccoli, sweet potatoes and tomatoes.
Grains
Eat whole grains for the vitamins and minerals. Grains contain carbohydrates and protein, but they do not have cholesterol or saturated fat. You'll also benefit from the fiber that is essential to your digestion. Healthy grains are found in whole-grain bread, pasta, brown rice, oatmeal and other whole grain cereals.
Protein
According to the Mayo Clinic, protein is important to keep your muscles, organ tissue, bones and skin healthy. The Harvard School of Public Health recommends getting your protein mainly from fish, poultry and beans, which provide the amino acids that make up the proteins without adding unhealthy saturated fats that can cause heart disease and stroke. If you like red meat, eat lean cuts and keep portions small. Sources of protein include nuts, seeds, nut butters, legumes, tofu, other soy products, fish, poultry, beef, pork and game meats.
Dairy
Dairy is a primary source for calcium, essential to maintaining healthy bones. According to the Harvard School of Public Health, getting enough calcium from dairy can decrease your risk of colon cancer and osteoporosis. Look for dairy products that are fat free or low fat, such as milk, cheese, yogurt, sour cream and cream cheese. Many dairy products are fortified with vitamin D, which is essential in the absorption of calcium.
Fats
Fat is necessary to a healthy, balanced diet. Avoid unhealthy fats, such as trans fats or saturated fat. Choose the good fats from plants, such as olive oil, peanut oil or canola oil to help maintain your cells and immune system. You don't need much fat for a balanced diet, so limit your consumption to less than 1/3 of your calories per day.
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