According to the Harvard School of Public Health, or HSPH, determining the differences between a balanced diet and an unbalanced diet can prove tricky. Many organizations that publish nutritional guidelines represent for-profit enterprises and private business interests, which can result in information skewed toward their economic gain. Likewise, some organizations rely on outdated science to support their findings. The HSPH guide to a balanced diet, the Healthy Eating Pyramid, represents the latest scientific research.
Features
The core features of the Healthy Eating Pyramid consist of basing the bulk of your diet on the base of the pyramid, the food groups of whole grains and vegetables. Fresh, seasonal fruits, lean proteins, legumes and healthy fats comprise the middle level of the pyramid. The top level, representing foods to eat only in small quantities, consists of red meat, sugary drinks, refined grains and salt.
Identification
According to a health guide published in "The New York Times," a balanced diet does not merely center upon fresh produce and grains. Instead, you should eat foods from every food group and should also diversify the types of foods you eat within a particular group. By eating a variety of unprocessed, healthful foods, you obtain the essential vitamins and minerals recommended for optimal health and development.
Warning
MayoClinic.com's fact sheet regarding healthy diets notes that people with heart conditions, high blood pressure or other medical concerns may have specific guidelines on what constitutes a balanced diet. In addition, some medical treatments and medications can affect your dietary needs. Consult with your doctor about medical concerns and how to plan a balanced diet.
Considerations
The MedlinePlus report on balanced diets points out that calorie consumption highlights only one aspect of a balanced diet. Both the United States Department of Agriculture and the HSPH have made regular exercise a central element of their recommendations for a balanced diet. In addition, the organizations highlight the significance of controlling portion sizes and limiting calorie consumption.
Types
Diverse types of foods fit into a balanced diet. Some nutrient-dense foods that satisfy the base of the food pyramid's requirements include unsweetened oatmeal, whole wheat bread, broccoli, spinach, squash and carrots. Lean proteins cover a range of plant-based and animal-based sources, such as tofu, tempeh, legumes, nuts, seeds, lean poultry, fish and lean red meat. Healthy fats come from sources such as olive oil, avocado and nuts.
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