Food is the fuel that keeps your body running, but not all foods are equal. Eating a balanced diet means consuming a healthy variety of foods from each food group to obtain all the nutrients your body needs to stay healthy and strong. By following the U.S. Department of Agriculture's recommended allowance of servings from each food group, you can consume a balanced diet that's beneficial to your health. According to HelpGuide.org, choosing foods wisely can reduce your risk of cancer, heart disease and other medical conditions.
Dairy Products
Adults and children over 8 should consume 3 cups of dairy products daily. The University of Maryland Medical Center recommends low-fat or fat-free dairy products. MyPyramid, the USDA's nutritional guideline program, lists milk, cheeses, yogurt, ice cream and cottage cheese as beneficial sources of dairy. Kids between the ages of 2 and 8 need 2 cups of dairy products per day.
Sources of Protein
The USDA recommends consuming low-fat sources of meat, chicken and turkey, nuts, peas, beans and seeds to get the protein your body needs. Kids need 5 oz. of healthy protein daily, while adults should eat between 5 and 7 oz. Additional protein sources include eggs and peanut butter.
Fruits and Vegetables
Packed with vitamins and nutrients, fruits and vegetables play a vital role in a balanced diet. Kids should eat 2.5 cups of fresh or cooked vegetables every day and approximately 1.5 cups of fruit. MyPyramid recommends checking fruit juices to make sure they contain 100 percent real fruit juice and no added sugars. Adults need 3 to 5 half-cup servings of vegetables and between two and four servings of fruits every day.
Whole Grains vs. Refined Grains
Whole grains contain more fiber than refined grains and should comprise at least half of all the grain products eaten in a day. MyPyramid suggests that kids need 6 oz. of bread or cereal products daily. Adults should eat between six and 11 servings of grain products every day. One slice of bread, half of a hamburger bun or a small muffin or roll equals one serving.
Oil's Role in a Balanced Diet
Oil gets a bad rap, and while it's important not to eat too much, some oil is necessary in a balanced diet. MyPyramid recommends limiting oils to the natural oils found in fish and nuts. If a recipe calls for oil, use olive or canola, and avoid using oils that contain animal fats.
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