Despite warnings from health officials and government agencies about the importance of eating a balanced diet, many Americans continue to suffer from preventable illnesses, such as diabetes and heart disease, according to a 2010 statement by U.S. Surgeon General Regina M. Benjamin. Maintaining a healthy diet along with an active lifestyle, however, can thwart conditions such as obesity which inevitably contributes to chronic diseases. Further, a balanced diet leads to an overall healthier and happier life, says the Surgeon General.
Balance
You don't have to starve yourself to eat healthy. Selecting different foods you enjoy from whole grains, fruits, vegetables, lean protein and low-fat dairy products will satisfy your taste buds and help you maintain a balanced diet. Eating a balanced diet provides your body with a variety of important vitamins, minerals and other nutrients, according to the American Heart Association. Create a personalized eating plan by choosing from recommended major food groups, suggested by USDA MyPyramid.
Portion Size
A major part of following a wholesome diet is controlling portion sizes. According to Sabrina Rogers of AskMen.com, plate sizes have been growing over the last three decades and so have portion sizes, reports FoxNews.com. Even bagels have nearly doubled in size since the 1970s, says Rogers. Cut today's portion sizes in half for accurate and healthy serving amounts. The American Diabetes Association recommends drawing an imaginary line across the middle of your plate and then filling up the largest portion with "non-starchy vegetables" or fruit, while leaving lesser sections for small servings of meat, such as chicken, fish or meat substitutes, and some starchy foods, such as whole grains, rice or beans.
Carbohydrates
Carbohydrates are necessary for energy and come in two types---complex carbs and simple carbs. Complex carbs include healthy foods, such as whole grains, pasta, oatmeal, beans and some vegetables including, corn, peas and yam. MyPyramid.gov recommends eating at least 3 ounces of whole grains each day. Complex carbs take longer for your body to burn and provide longer lasting energy. Simple carbs give you quick energy and burn up quicker. Some simple carbs include fruit, such as blueberries and apple, and other types of snacks with sugar, such as cake, jam, pudding, fudge and honey. Avoid eating large amounts of the latter category of simple carbs for a healthy and balanced diet. MyPyramind.gov recommends eating plenty of whole fruits and dark green, leafy vegetables each day as a major part of a well-balanced diet.
Protein
People need protein for muscle and metabolism health and other important bodily functions. However, most people eat too much meat in their diets, and besides the significance of cutting out animal fat, it's important to cut down on meat portion sizes. Rogers suggests measuring meat by comparing it to the palm of your hand. You only need about 4 ounces of meat for a serving, and the size of your palm gives you an idea of the proper size you should eat. Fish, chicken and meat substitutes offer a lower calorie meat substitute. Dairy products also provide a good source of protein. MyPyramid.gov recommends eating and drinking more low-fat diary products.
Fat
Most people realize that not all fat is bad. However, deciding which fats are good for you demands attention when shopping for food or dining out. MyPyramid.gov recommends limiting solid fats, such as margarine, butter and animal fats. Healthy fats come from nuts, fish and vegetable oil, such as olive oil, explains the site. Avoid processed oils, though, such as hydrogenated oils.
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