According to HelpGuide.org, a nonprofit health resource, many people assume eating a balanced diet means being perennially on a diet and avoiding certain foods in order to stay thin. However, healthy eating does not need to follow a single nutritional philosophy or food plan. In fact, most people can use their own health and energy as a guide to making nutritional food choices. Eating smart means centering your consumption around diverse, fresh, nutrition-dense foods.
Types
The United States Department of Agriculture's updated food group pyramid highlights several key food groups to integrate into a balanced diet. Grains, particularly whole grains such as oats and whole wheat, figure prominently. A wide range of fresh fruits and vegetables, including leafy greens and orange- or yellow-skinned varieties, help make for a balanced diet. In the area of proteins, aim for lean or plant-based proteins, such as legumes, nuts, seeds, tofu and lean cuts of poultry. The final group, dairy, should consist of mostly lowfat and nonfat options for older children and adults.
Misconceptions
A vegetarian diet can also be a balanced diet. According to the Vegetarian Society, a well-balanced vegetarian diet can provide every essential vitamin and mineral. Focus on protein-dense foods such as lentils, beans, peas, pulses, whole grains and dairy products.
Warning
The Harvard School of Public Health, or HSPH, warns that some for-profit nutritional guides and popular diets do not use the latest scientific research or have manipulated information to suit business interests. When in doubt, speak with your health care provider or refer to a reliable, nonprofit source for determining a balanced diet plan that works for you.
Considerations
The HSPH has developed the Healthy Eating Pyramid, a guide to having a balanced diet. Like other recent guides, this pyramid adds a new element to the balanced diet equation in that it has recommendations for physical activity. The logic behind this addition involves the idea that striking a perfect balance in your diet requires balancing calories consumed with calories burned.
Prevention/Solution
HelpGuide advises people to distinguish the types of fat content in their diet. For a balanced diet, people should focus on monounsaturated fats, derived from plant oils and plants like avocado, and polyunsaturated fats, like those found in fatty fish, flax seed oil and walnuts. Fats to reduce or avoid include saturated fats, prevalent in red meat and whole dairy foods, and trans fats, often inside vegetable shortening, processed foods and fried foods.
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