A balanced diet contains foods from all vital food groups, including carbohydrates, protein, fruits and vegetables and fats. The Dietary Guidelines for Americans set forth by the Department of Health and Human Services (HHS) and the Department of Agriculture (USDA) suggests a variety of nutrient-rich foods from each group daily, limiting less-healthy foods and creating appropriate balance of calories consumed and calories expended through physical activity. Making primarily healthy food choices and allowing for occasional indulgences, can support your wellness and prevent deprivation. For best results, seek specified guidance from a qualified professional.
Fruits and Vegetables
Fruits and vegetables are crucial components of a nutrient-rich, balanced diet. The Dietary Guidelines for Americans suggests 2 1/2 cups of vegetables and 2 cups of fruit daily for people consuming 2,000 calories per day. Opting for various colors and types of fruits and vegetables can heighten your nutritional wellness. Aim for vegetables from each vegetable sub-group at least two to three times each week. Vegetable sub-groups include starchy vegetables, legumes, orange and green vegetables and "other" vegetables. To ensure proper balance of nutrients, eat fruits and/or vegetables at each meal, along with some form of carbohydrate, protein and healthy fat. Though fresh fruits and vegetables tend to provide richest amounts of nutrients, frozen and canned varieties provide valuable secondary options. Fruits and vegetables particularly high in antioxidants include red bell peppers, citrus fruits, berries, cantaloupe, kiwi, papaya, apples, tomatoes, avocados, spinach, kale, mustard greens, broccoli, asparagus and Brussel sprouts.
Complex Carbohydrates
Complex carbohydrates provide more vitamins, minerals and dietary fiber than enriched or "simple" carbohydrates. Whole grains and starchy vegetables, such as sweet potatoes, baked potatoes and squash, are more easily digested than refined grains, according to the Harvard School of Public Health. Aim for a variety of complex carbohydrates, such as oats, spelt, quinoa, whole wheat, bulgur, barley, wild rice, long-grain brown rice and popcorn, routinely. The Dietary Guidelines for Americans suggests at least three 1-ounce servings of whole grains per day and choosing whole grains for at least half of your daily carbohydrate servings.
To create balance at your meals and meet your whole grain requirements, enjoy at least one serving of whole grains at each meal. Depending upon your caloric needs, you may require between six and eleven carbohydrate portions per day. Examples of 1-ounce whole grain portions include one slice of 100-percent whole grain bread, one whole grain English muffin or tortilla, 1 cup whole grain cereal or 1/2 cup of cooked whole grain pasta or rice.
Lean Protein
Protein-rich foods provide amino acids---the building blocks of lean tissue. Protein also supports cognitive function, sustained energy and satiation between meals and blood sugar balance. Optimum protein sources include skinless white-meat poultry, fish, legumes, egg whites and low-fat dairy products, which are naturally low in saturated fat. If you enjoy red meat, select extra-lean cuts and varieties most often. For optimum health, the Dietary Guidelines for Americans suggests that most adults consume 6 ounces or less of lean meat, poultry, fish or legumes daily and three servings of low-fat dairy products per day. To create balance at your meals, incorporate 1 to 2 ounces of lean protein into meals that also contain complex carbohydrates, fruits and/or vegetables. One-ounce servings of of lean protein include 1 ounce of meat, poultry or fish, one egg and 1/2 cup of cooked beans. One dairy servings is equal to 1 cup of low-fat milk or yogurt, 1 1/2 ounces low-fat cheese or 2 ounces fat-free cheese. Non-dairy equivalents, such as soy and lactose-free products, provide similar benefits.
Healthy Fats
Though saturated and trans fats are associated with increased risk for obesity and heart disease, healthy fats, such as those found in olive oil, canola oil, nuts, seeds, avocado and fatty fish, promote positive heart health, satiation, nutrient absorption and overall wellness. Since fat grams are denser in calories than carbohydrate and protein grams, modest portion sizes are key. The Dietary Guidelines for Americans suggests 8 to 12 grams, or the amount found in 2 to 3 teaspoons of plant-based oil, daily. To meet your daily fat requirements, incorporate roughly 1 teaspoon of oil, nuts or avocado into most of your meals. If your caloric needs are greater, you may need additional servings.
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