Adults need proper nutrition to give them energy for daily activity, manage weight, keep digestion running smoothly and to decrease risks of developing chronic diseases. Work, family and social obligations often derail intentions to eat as healthfully as possible because adults often turn to convenience foods and the drive-through to satisfy their appetites. Eating a balanced diet does not mean you have to spend hours in the kitchen, but it asks that you make some conscious diet choices daily that can enhance your overall well-being.
Features
A balanced diet means you get all of the nutrients your body needs to be healthy. This means reasonable ratios of macronutrients as recommended by the Institute of Medicine: 45 to 65 percent carbohydrates for energy, 10 to 35 percent protein for muscle and cellular growth and 20 to 35 percent fat for hormone production and vitamin absorption. In addition, a balanced diet encourages fewer than 25 percent of daily calories to come from sugar and adequate fiber intake--38g for men and 25g for women.
Food Groups
To obtain this ratio of nutrients, select a variety of foods from a range of groups. The United States Department of Agriculture establishes recommendations through the Food Guide Pyramid. You can attain personalize recommendations on the Mypyramid.gov site by entering your age, activity level, height, gender and weight at the tab labeled "My Pyramid Plan." For the average adult, however, the USDA recommends a daily diet including 6 oz. of grains, 2 to 3 cups of vegetables, 1½ to 2 cups of fruit, 3 cups of dairy, 5 to 6 oz. of meat, fish, poultry or beans and 5 to 7 tsp. of unsaturated fats like plant oils or nuts.
Discretionary Calories
A balanced diet includes between 100 and 300 of calories in the form of discretionary calories says the USDA. These include foods like alcohol, sweets, sauces, butter, syrups and extra servings at meals. Keeping control of these discretionary calories ensures that you fill the majority of your daily calorie budget with nutrient-dense foods and can help prevent weight gain.
Considerations
The types of foods you choose from each food group enhances the quality of your balanced diet. The USDA recommends selecting mainly dark green and orange vegetables and fresh, frozen or dried fruits without added sugars. Whole grains are preferred over white, refined flour products--go for brown rice, oatmeal, bran and whole wheat bread. Make an effort to eat mostly lean proteins, such as chicken, fish and vegetarian sources such as beans and tofu. Avoid saturated fats, the kind that is solid at room temperature and found in animal products and palm oil, and trans fats, found in commercially fried foods and many packaged snack foods. Make monounsaturated and polyunsaturated fats, which do not raise your cholesterol, according to the American Heart Association, your primary source of added fat.
Samples
While serving sizes depend on your personal calorie needs, a balanced diet for someone who eats mostly at home might start with one scrambled egg with several egg whites--to control cholesterol--with whole-grain toast and an orange. At lunch, have brown rice with stir-fried flank steak and broccoli. Enjoy a serving of low-fat pudding for dessert. Dinner might be broiled salmon with a baked sweet potato and large green salad. Snack on low- or non-fat yogurt, an apple and unsalted nuts.
If you are not one for cooking, begin with whole-grain cereal, skim milk and a banana. At lunch, order a grilled chicken sandwich on a whole-grain roll with a baked potato and a side salad. For dinner, boil whole-wheat pasta and top with jarred sauce and low-fat mozzarella cheese. Microwave a steamable bag of frozen broccoli. Snack on easily portable fruit, low-fat cottage cheese and small servings of nut butter.
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