Recommendations For A Proper Diet

Poor diet habits lead to obesity and diseases such as cancer, diabetes and heart disease. A proper diet is important for optimal health, and can also help overweight individuals lose weight. The My Pyramid plan, created by the Center for Nutrition Policy and Promotion, is a science-based program that includes all of the features of a balanced diet.

Features

The six food groups are the main feature of the My Pyramid eating plan. The food groups are grains, vegetables, fruits, milk, proteins and healthy oils. At least half of the grains you eat should be whole grains. Fruits and vegetables can be fresh, frozen, canned or dried. The milk group includes milk and products made from milk, such as cheese and yogurt. The proteins group includes meats, beans, eggs, nuts and seeds. Healthy oils that are allowed in this eating plan are those that are liquid at room temperature, and therefore are lower in saturated and trans fats. A daily discretionary calorie allowance for extras can be used for sweets and solid fats, but these extras should only be eaten in moderation. A balanced diet also includes water. According to the American Council on Exercise, two to three quarts per day should be adequate for normal, healthy adults.

Calories

The My Pyramid eating plan provides a daily calorie budget based on age, gender and activity level. Calories are derived from protein, carbohydrates, fat and alcohol. Protein and carbohydrates both provide 4 calories per gram and fat provides 9 calories per gram. According to the American Council on Exercise, in a balanced diet 12 to 20 percent of calories should come from protein sources, 55 to 65 percent should come from carbohydrates and 25 to 30 percent should come from fats. Alcohol, which doesn't provide any nutrients, provides 7 calories per gram and should only be consumed in moderation.

Personalization

For a 2,000 calorie diet, the USDA Food Guide recommends the following servings: 2 cups of fruit, 2.5 cups of vegetables, six servings of grains, one and a half to two servings of protein, 3 cups of milk, 6 tsp. of oils and 267 discretionary calories. A serving of grains is a slice of bread, a cup of dry cereal or 1/2 cup of cooked rice or pasta. One serving of protein is equivalent to a 3-oz. serving of lean meat or three eggs. The 267 discretionary calories are equal to 8 tsp. of added sugar. According to the Dietary Guidelines for Americans 2005, individuals should consume a variety of foods and beverages from the different food groups while choosing nutrient-dense foods that limit the intake of saturated and trans fats, cholesterol, added sugars, salt and alcohol.

Special Populations

Of course, there are special considerations for specific populations. Vegetarians can get enough protein if they are mindful of their choices. Plant protein sources are missing one or more amino acids and need a complementary protein to provide a complete protein. Some protein combination examples are beans with rice, peanut butter with bread and macaroni with cheese. The Dietary Guidelines for Americans 2005 recommends supplements for some special populations. People over 50 should eat foods fortified with vitamin B12 or take a vitamin B12 supplement. Women of childbearing age should eat foods high in iron, and women who may become pregnant should consume folic acid from fortified foods or supplements. The elderly and individuals with dark skin may need to consume additional vitamin D. As always, a doctor should be consulted before adding supplements to a balanced diet.

Considerations

The final piece of the My Pyramid puzzle is physical activity. To reduce the risk of chronic disease, the Dietary Guidelines for Americans 2005 recommends 30 minutes of moderate-intensity physical activity on most days of the week. For weight maintenance 60 minutes of physical activity is recommended and for weight loss the activity should increase to 60 to 90 minutes on most days. Physical activity works hand-in-hand with a balanced diet to maintain energy balance. The combination of a balanced diet and regular physical activity should enhance health and wellness for most individuals.