We hear a constant refrain from dietitians on talk shows and in magazine articles that admonish us to eat a "balanced, nutritious diet." Yet despite the wide variety of foods that are available, year-round, most Americans continue to eat a diet that does not contain the recommended amounts of nutrients. The key to a balanced diet is to eat a wide variety of nutrient-dense, lower-fat foods from the main food groups daily.
Definition
According to the University of Maryland Medical Center, a nutritious, balanced diet is one that provides "the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells." A balanced diet will for support normal growth and development.
Caloric Needs
A nutritious, balanced diet must, first of all, provide sufficient calories for the energy needs. Daily caloric needs vary from 1,000 to 2,800 per day, depending upon weight, sex and activity level. If you take in too many calories, weight gain is the result. The USDA notes that Americans tend to consume foods and drinks that are low in nutrient density, which makes it difficult to get enough nutrients without gaining weight. The best way to get adequate nutrients while maintaining a healthy weight is to eat a variety of whole, unprocessed foods from each of the major food groups.
Grains
Grains include foods that are made from cereal grains, such as rice, corn, wheat and millet. Foods from this group are the primary source of carbohydrates, which the body uses as fuel, and also contain fiber, which aids in digestion. The United States Department of Health and Human Services recommends that individuals consume six or more servings of grain products per day.
Proteins and Meats
The meat and bean group includes meats, fish, poultry, beans, seeds, nuts and legumes, all of which are high in protein. A balanced diet includes a variety of lower-fat choices, such as lean cuts of meat, fish, poultry without the skin, beans and legumes. You should have between 1 and 5 oz. of foods from this group daily.
Fruits and Vegetables
Fruits and vegetables are the most nutrient-rich and low-fat foods, which make them an excellent choice for snacks and as the basis for meals. Foods in this group are excellent sources of magnesium, potassium, fiber and vitamins A, C and E. The Department of Health and Human Services recommends between seven and 12 servings of vegetables and fruits per day. While this may sound like a large amount, consider that a serving is defined as 1/4 cup of dried fruit, 1/2 cup of vegetables or 1/2 cup of 100 percent fruit juice.
Milk
Foods in the milk group include fluid milks, yogurt and hard and soft cheeses, and are major sources of protein and calcium. Because milk products can have high amounts of fat, choose low-fat options such as fat-free yogurt, and low-fat milk or cheeses. The recommended number of servings per day is two to four, with one serving equal to 1 cup of milk or yogurt or 1 1/2 oz. of cheese.
Fats and Oils
A small amount of fats and oils are necessary to provide adequate caloric intake and for brain growth in children. Foods such as fish, avocados and nuts are naturally high in oil. Oils that are used for cooking and flavoring, such as corn or vegetable oil, margarine, shortening and salad dressing, also fall under this food group. You should have two to three servings of fats and oils a day.
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