A balanced diet is based on moderation and variety. All the food groups displayed in MyPyramid are important to obtain the nutrients required by the body, but some foods are needed in larger amounts. The key to adopting a healthy and balanced diet is to plan each meal carefully in order to include the right foods in the appropriate proportions on your plate. Using a 10-inch plate is recommended to facilitate weight control.
Vegetables
A balanced plate should provide at least 1 to 2 cups of non-starchy vegetables, such as bell pepper, mushrooms, leafy greens, broccoli, bok choy, asparagus, tomato or cucumber. This would represent about half of the food on the plate. Vegetables are required to provide vitamins, minerals and health-protective antioxidants. Moreover, the high water and fiber content of vegetables can help achieve and maintain a healthy weight, according to a study published in the July 2005 issue of the ''American Journal of Clinical Nutrition.''
Lean Protein
A quarter of the plate should correspond to lean protein, whether it is 3 to 4 oz. of cooked fish, chicken, tofu, turkey or lean meat, 1 to 2 eggs, 1 to 1.5 oz. of low-fat cheese, or 1/2 to 1 cup of beans or lentils. Protein is very important to balance a meal and contribute to feelings of satiety after eating, according to the July 2005 issue of the American Journal of Clinical Nutrition.
Whole Grains
The other quarter of a healthy balanced plate should include between 1/2 to 1 cup of whole grains, whether it is whole grain pasta, brown rice, quinoa, bulgur or millet. Of course, the serving size varies according to the energy requirements, which are influenced by age, gender, height, weight and physical activity level. Whole grains, just like vegetables, provide fiber, which helps people feel full longer after eating, therefore contributing to weight control.
Healthy Fats
Healthy fats, as those promoted in the Mediterranean diet, should be included in a balanced plate, according to the Mayo Clinic, whether they are used in the cooking process or drizzled over the foods. Unsaturated fats, such as olive or canola oil, avocado, nuts, nut butter and seeds not only add taste but are also heart-protective. The portion size should be limited to 1 to 3 teaspoons of oil per meal, or 1 to 2 tablespoons of nuts, nut butter or seeds or 1/6 to 1/4 of an avocado to keep weight under control.
Healthy Desserts
If a balanced meal is not able to completely satisfy hunger, a healthy dessert can be eaten at the end of the meal. The healthiest options to accompany a healthy plate include a piece of fresh fruit, some berries, low-fat milk or a serving of low-fat yogurt. These options are low in calories, but loaded with healthy nutrients that can contribute to satiety and a healthy weight.
References
- Medline Plus: Nutrition
- The American Journal of Clinical Nutrition: The Influence of Food Portion Size and Energy Density on Energy Intake: Implications for Weight Management; Julia A Ello-Martin, et al; 2005
- Mayo Clinic: Mediterranean Diet: Choose this Heart-Healthy Diet Option
- Small Plate Movement
- The American Journal of Clinical Nutrition: The Satiating Power of Protein--A Key to Obesity Prevention; David S Weigle, et al; Jul. 2005
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