The alarming rise of obesity in recent years, combined with an increased understanding of how specific foods affect the body, have many people concerned about what they should and shouldn't be eating. Understanding what constitutes a balanced diet and why it's so important are the first steps to taking control of your eating habits, and your health.
Definition
A balanced diet meets all of your nutritional needs, without an excess of any one nutrient or food group. It provides enough calories to meet your energy needs without providing an excess of calories, which can lead to weight gain and resulting health risks.
Significance
According to Medline Plus Medical Encyclopedia, an unbalanced diet can detrimentally affect your body tissues, your brain and nervous system function and your muscular and skeletal systems. It can also increase your risk of chronic disease. High cholesterol, high triglycerides, type 2 diabetes, heart disease, stroke and certain types of cancer have all been linked to poor nutrition, specifically diets high in sodium, saturated fat and trans fats. Even if your diet is only moderately out of balance--if you don't eat enough protein, or don't get enough vitamin C, for example--your body can't function in top form.
Food Groups
Having a balanced diet means eating certain amounts of foods from specific food groups every day. According to Medline Plus, these include the dairy group, which includes lowfat cheese, yogurt, milk and buttermilk; the meat and beans group, which includes beans, legumes, nuts, seeds and lean meats; the fruit group , which includes fresh fruits, dried fruits and 100 percent fruit juices; the vegetable group, which includes leafy green vegetables, root vegetables such as carrots and potatoes, and other vegetables such as corn, squash, broccoli and cauliflower; the grain group, which includes whole grain, enriched bread, rice and pasta; and the oil group, which includes low-fat dressings, olive oil and vegetable oil.
Recommendations
The USDA's 2005 Dietary Guidelines for Americans offers a number of recommendations for a balanced diet. First, your diet should contain large amounts of a wide variety of fruits and vegetables, as these foods are nutrient rich, but low in calories. In addition, you should eat 3 or more ounces of whole-grain foods per day, and consume 3 cups per day of fat-free or low-fat milk products. Medline Plus offers these recommendations: don't skip breakfast, eat at least three meals a day, choose foods that are low in saturated fats, trans fats and cholesterol, control your portion sizes and limit your intake of added sugars, salt and alcohol.
Considerations
Most dietary guidelines and recommendations are based on a general, 2,000-calorie adult diet. If you have specific health issues such as food allergies, diabetes or gastrointestinal problems, or if you practice a vegetarian or vegan diet, consult your physician to find out how you can maintain a balanced diet in your specific circumstance.
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