A balanced diet is one that provides all the essential macronutrients and micronutrients that your body needs to function and grow. A balanced diet pulls food from all six major food groups as defined by the U.S. Department of Agriculture: breads and grains, fruits, vegetables, meats and beans, dairy and oils. Following a balanced diet does not have to be difficult, but it does require you to be aware of the foods you eat daily. While the exact amount of each serving depends on your body size, age and activity level, you can follow specific guidelines to eat a balanced diet.
Step 1
Include a minimum of 3 oz. of grains daily. Eat a minimum of 4 oz. per day if you are a male aged 19 to 30 says the USDA. Count one serving of grains as an ounce of dry pasta or rice or cereal, half of an English muffin, or a slice of bread the size of a cassette tape. One-half cup of cooked grains or pasta is also considered a serving. Make at least half of your grains come from whole varieties, which offer more nutrients and fiber than refined types.
Step 2
Eat two to three cups of vegetables daily. Go for a variety of dark green and orange types to optimize nutrition.
Step 3
Consume 1½ to 2 cups of fruits daily. Emphasize fresh fruits. However, ½ cup of dried fruit or a cup of 100 percent juice count toward your recommended daily amount. Measure one cup of cut-up fruit or look for fruit approximately the size of a tennis ball recommends the Cleveland Clinic.
Step 4
Drink or eat about 3 cups of dairy products per day. Include non- or low-fat varieties like skim milk, 1 percent cottage cheese and plain yogurt. One cup is equal to 8 oz.
Step 5
Eat just 5 to 6 ½ oz. of protein daily. Count meat, poultry and fish as well as eggs, nuts, seeds and dried beans in this category. Go for more fish and vegetarian protein sources to keep saturated fat intake to a minimum recommends the Harvard School of Public Health.
Step 6
Get about 20 to 35 percent of your daily calories in the form of fat recommends the Institute of Medicine. Recognize that much of this fat already comes from your daily intake of nuts, fish, cooking oil and salad dressings, so you may not have to add any to your diet. A balanced diet includes between 5 and 7 tsp. of added oils daily says the USDA.
Tips and Warnings
- Visit MyPyramid.gov and click on the My Pyramid Plan to get an individualized balanced diet plan for your body. If you are trying to lose weight, stick to the lower range of the serving amounts recommended for each food group says registered dietitian Joanne Larsen on Ask the Dietitian.
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