A balanced diet is crucial to good health. Good nutrition helps lower your risk of myriad medical problems including heart disease, stroke, hypertension and many types of cancer, according to the American Dietetic Association. There are many components to a balanced diet, and if you are just beginning to improve your nutrition, it can seem overwhelming to choose the right foods. However, a balanced diet doesn't have to be complicated. By following some basic nutrition guidelines, you can create a balanced diet for you and your family.
The Ways to Create a Balanced Diet
Step 1
Focus on the basic food groups when choosing the components of your daily diet. The United States Department of Agriculture has created MyPyramid as a source of nutrition information about the basic food groups. A healthy diet means making smart choices from each group. Include fruits and vegetables, whole grains, low-fat dairy products, and lean proteins in your meals and snacks each day. Examples of lean proteins are lean meat, fish, beans, legumes, tofu and egg whites.
Step 2
Avoid saturated fat and trans fat, says the United States Department of Agriculture. Saturated fat is found in fatty meats, butter, cream, cheese, ice cream, most fried foods, baked goods and chocolate. Trans fat is commonly found in margarine, chips and many commercially prepared cookies, cakes and crackers.
Step 3
Keep your sodium intake low. Many store-bought foods are high in sodium, which puts you at risk for high blood pressure. Choose low-sodium foods when possible and don't add extra salt to your meals.
Step 4
Choose foods low in sugar. The American Heart Association says that consuming too much added sugar can lead to weight problems, which can then put you at risk for heart disease. Avoid foods like soda, sweetened yogurt, candy, canned fruit in syrup and desserts. Instead, choose unprocessed foods with no sugar or only naturally occurring sugars, like fresh fruit.
Step 5
Eat appropriate portion sizes to keep your calorie intake in balance with your activity level, says The United States Department of Agriculture. Recommended portion sizes of different foods will vary according to a person's age. Choose amounts of healthy foods that allow you to eat well, stay active and maintain a healthy weight.
Tips and Warnings
- Consult your physician or a registered dietitian for detailed guidance regarding nutrition and your health.
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