The six components of a healthy balanced diet are provided by the U.S. Department of Agriculture's Food Pyramid, with each component representing a different type of food. The amount of each component that should appear in your daily diet depends on your age, weight and height.
Dairy Products
Dairy products are part of a healthy balanced diet. Cheese, milk and yogurt provide calcium for bones and protein for muscles. Reduce the fat content of dairy products by using low-fat varieties. A 27-year-old woman who is 5'3" tall and 125 pounds should consume 3 cups of dairy products a day, according to MyPyramid.com.
Protein
Meat, beans, nuts and seeds provide protein and other essential nutrients, such as iron. Lean meats with the skin and fat removed help you avoid saturated fats. Animal proteins are complete proteins, while vegetable proteins are incomplete proteins that should be eaten in pairs to form a complete protein. A 27-year-old woman who is 5'3" tall and 125 pounds should consume 6 ounces daily, recommends MyPyramid.com.
Fruit
Fruits provide essential vitamins and minerals, such as vitamins A and C, as well as fiber, cobalt and potassium. Consume a variety of fruits--fresh, dried, canned, frozen or juiced--to obtain the benefits. Try oranges, mangoes, bananas and berries. A 32-year-old man who stands 5'11" tall and weighs 177 pounds should consume 2.5 cups of fruit per day, according to MyPyramid.com.
Vegetables
Vegetables provide fiber and essential vitamins and minerals to your balanced diet. Carrots are high in vitamin A, and broccoli provides calcium. Vegetables taste great in salads, soups and side dishes. Popular vegetable main-course dishes include eggplant parmesan and Portobello mushroom burgers. A 32-year-old man who stands 5'11" tall and weighs 177 pounds should consume 3.5 cups of vegetables per day, according to MyPyramid.com.
Grains
Grains supply fiber, protein and vitamins, including thiamin and riboflavin. Whole grains provide more fiber and nutrition than refined grains. Eat grains in cereal, bread and pasta. Grains commonly eaten in the United States include wheat, rice, oats and barley. A 45-year-old woman weighing 140 pounds and standing 5'6" tall should eat 7 ounces of grains daily, according to MyPyramid.com.
Oils
Good fats come from fish, nuts, seeds and avocados. Bad fats come from animal sources like dairy products and lard. Consume all fats in limited quantities. Talk to your health-care professional about how much fat is right for you.
Member Comments