A balanced diet consists of eating proportionate amounts of grains, fruits, vegetables, meat and beans, calcium-retaining dairy products and oils, according to the USDA. Food pyramids, or proportionate amounts of food that come from assigned food groups, vary according to the information source. Vegetarians, for example, might argue that soy-protein products should replace meats as a basic food group. But the USDA's pyramid for a healthful, balanced diet would probably satisfy most dieticians. If you stray too far from these guidelines, you increase your risk for potentially lethal health conditions.
Increased Heart-Disease Risk
Failing to follow a well-balanced diet increases your risk for heart disease. A balanced diet includes incorporating heart-healthy monounsaturated and polyunsaturated fats into your meals while avoiding saturated fats, which can raise the "bad," LDL cholesterol and contribute to atherosclerosis. The typical American diet is high in saturated fats and low in unsaturated ones, such as the oils in nuts, and this is a prescription for heart disease. Substituting fish for hamburger a couple of nights a week will increase your intake of Omega-3 fatty acids, which the USDA claims may reduce your risk of dying from heart disease.
Increased Cancer Risk
Eating an unbalanced diet may increase your cancer risk. A page on the website of the American Association of Cancer Research displays three 2007 press releases of studies pertinent to the potential benefits of diet on cancer prevention. These particular studies found correlations between low cancer rates and diets including fruits and vegetables -- in these cases, black raspberries, broccoli sprouts and so-called cruciferous vegetables like Brussels sprouts and cabbage. Many scientists believe the antioxidants in some fruits and vegetables may help protect cells from free-radical damage that may promote at least some forms of cancer. Following a balanced diet necessarily entails eating daily servings of fruits and vegetables, even if you don't always like the way they taste.
Obesity and Increased Diabetes Risk
Obesity is a serious health risk associated with a multitude of life-threatening conditions, including diabetes. Obesity is a consequence, over time, of consuming more calories than your body burns through its own metabolism and physical activity. If you want to lose weight, eating fewer calories is one solution, and this is more likely to happen if you choose foods from each food group proportionately rather than eating only what you most enjoy. Many of the foods that taste good are high in calories, such as fried foods and sweets. If you eat a balanced diet that includes fiber from whole-grain foods, such as whole-wheat bread and whole-grain pasta, you will feel full faster and be less likely to eat the high-calorie foods. According to the Harvard School of Public Health, diets that include whole grains for fiber can also help protect you from developing Type 2 diabetes.
References
- U.S. Department of Agriculture: Inside the Pyramid
- U.S. Department of Agriculture: Why Is It Important to Make Lean or Low-Fat Choices from the Meat and Beans Group?
- American Association for Cancer Research: Diet and Cancer Prevention: New Evidence for the Protective Effects of Fruits and Veggies
- Harvard School of Public Health: Type 2 Diabetes: The Bottom Line
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