A balanced diet constitutes eating for health. Eating a wide variety of different foods to get all the vitamins, nutrients and antioxidants that a healthy body needs for growth and maintenance will keep your body strong and help prevent disease. Healthy eating is the foundation for health and quality of life throughout your lifetime. The basic building blocks of a balanced diet include fruits, vegetables, grains, protein, fats and dairy products.
High Fiber Foods
High fiber foods include fruits, vegetables and whole grains. Fiber in the diet can help reduce your risk of heart disease and some types of cancer such as colon cancer. It is also good to keep the body regular and prevent constipation, according to the MayoClinic.com. The recommended daily fiber intake is 21 to 25 grams for women and 30 to 38 grams for men. Some high fiber foods include strawberries, raspberries, bananas, carrots, broccoli and artichokes.
Fruits & Vegetables
Fruits and vegetables have vitamins, minerals, fiber and antioxidants. Fruits and vegetables are a good source for potassium, which is involved in metabolism and the proper functioning of all cells, tissues and organs, according to the National Institutes of Health. They are also rich in vitamins C, B, E and A and other minerals that are needed for the healthy functioning of the body.
Fruits and vegetables can help prevent some types of cancer, lower blood pressure and avoid diverticulitis, a painful intestinal disease, according to the Harvard School of Public Health. Adults should consume 1.5 to 2 cups a day of fruits and 2.5 to 3 cups a day of vegetables, according to the National Diabetes Education Program.
Whole Grains
The largest part or your diet should come from fruits, vegetables and whole grains. Whole grains provide complex carbohydrates for energy. Whole grains are cereals, whole wheat, bran, brown rice, seeds and popcorn. They contain important nutrients such as magnesium, used for over 300 biochemical reactions in the body, potassium and selenium, which helps prevent cellular damage from free radicals, according to the Office of Dietary Supplements.
Fats
Fats provide an important source of healthy fats -- omega-3 and omega-6 essential fatty acids. Healthy fats include canola, olive, corn, sunflower, peanut and other vegetable oils. It also includes fat-free margarine, nuts, seeds, avocados and cold-water fatty fish such as salmon, according to the Harvard School of Public Health.
Omega-3 fatty acids reduce inflammation and may help reduce your risk of heart disease, cancer and arthritis, according to the University of Maryland Medical Center. (Reference 9)
Meats
Fish and poultry are important sources of protein and B vitamins. Lean red meat is a good source of protein, but should be eaten sparingly because it contains saturated fats that can increase your risk of colon cancer. Lean red meat is a good source of vitamin B12, which is only found in animal products. Vitamin B12 is an essential nutrient required for proper red blood cell formation, brain function and DNA synthesis, according to the Office of Dietary Supplements.
Member Comments