With various diet plans promoting certain types of foods over others, you may wonder if it's necessary to eat a balanced diet. If anything, research is showing more than ever that a balanced diet is important not just for energy to keep you going, but it also can prevent a host of illnesses and may even boost your brain power.
Identification
Nutrients are subdivided into two categories: macronutrients, which are needed in large amounts and include carbohydrates, cholesterol, fats, protein and water; and micronutrients, needed in smaller quantities, which include all the vitamins and minerals. The U.S. Department of Agriculture's Food and Nutrition Board established the recommended daily allowances for the amounts of each nutrient needed for optimal health, and most people should aim for, but not exceed, 100 percent of the daily allowance for each nutrient.
Function
Carbohydrates, also known as starches and sugars, are your body's main energy source and include legumes, grains and starchy vegetables. Proteins are essential for life and can be found in animal products and some plants like beans. Your skin, muscles and organs all contain protein. Fats help your body absorb vitamins and promote healthy cells and immunity. Cholesterol, which often gets a bad rap, is vital to the structure and function of all your cells. Vitamins are organic substances made by plants or animals, and minerals are inorganic elements in the earth that are absorbed by plants you eat. The body needs 13 essential vitamins and approximately 10 essential minerals for good health.
Significance
According to the U.S. Department of Health and Human Services, more than 90 million Americans are affected by chronic diseases and conditions that are caused at least in part by a poor diet. An unbalanced diet can lead to nutritional deficiencies that cause disease, while an excess of certain types of food and calories can lead to obesity, a factor in heart disease, diabetes and cancer. Following the recommended daily allowance for various food groups provide a framework to promote healthier lifestyles.
Considerations
In order to eat a balanced diet and get enough of the recommended nutrients without getting too much, you'll need to know how many calories you should eat daily as well as the healthy choices from each food group. Various guidelines from groups such as the FDA, the U.S. Department of Agriculture's Food Pyramid, the U.S. Department of Health and Human Services' Dietary Guidelines for Americans and the Harvard School of Public Health's Healthy Eating Pyramid can help you determine what you need to consume.
Recommendations
Basic guidelines from the U.S. Department of Health and Human Services and U.S. Department of Agriculture, as well as the National Institutes of Health, recommend that you each two cups or fruit, two and one-half cups of vegetables, three ounces of whole-grains, three cups of low-fat dairy, and small amounts of lean protein daily. A good rule of thumb is to eat at least three meals each day, choosing from each of the food groups at every meal.
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