Balanced Nutritional Diet Plans

The U.S. Department of Health and Human Services sets dietary guidelines using evidence-based science to promote healthy weight, encourage active lifestyles and avoid foodborne illnesses. According to the 2005 guidelines, a diet should "provide all the nutrients needed for growth and health," and, "nutrients consumed should come primarily from foods." A balanced diet consists of a variety of food from each food group. By consuming a balanced diet, an individual receives naturally occurring vitamins, minerals and other micronutrients not found in commercial supplements.

My Pyramid

In 2005, the U.S. Department of Agriculture created an online food guidance system called MyPyramid, adaptable for age, height, weight, sex and level of physical activity. Within the pyramid are six food categories: grains, vegetables, fruits, milk, meat and beans and oils, each identified by a vertical band of varying color. The width of each band identifies daily proportions. Online interactive tools allow the user to enter their information to view caloric needs to maintain their current weight and what to do to reduce their weight.

DASH Diet

In 1998, the National Heart, Lung and Blood Institute sponsored research that found blood pressure levels were positively affected by a diet that stresses fruit, vegetables and lowfat dairy products as well as items low in saturated fat, cholesterol and total fat. The diet also stresses the addition of whole grains, fish, lean poultry, nuts, fiber and foods rich in the minerals calcium, magnesium and potassium. In recent years, the limit for sodium intake was reduced from 2,300 mg to 1,500 mg per day. These dietary changes promote heart health and also lower body fat. In the research, participants achieved reduced blood pressure readings within the first two weeks and the diet was aptly named "Dietary Approaches to Stop Hypertension."

A Healthier You

This plan is based on the dietary guidelines and compiled by the top health and nutrition experts in the U.S. based on scientific evidence. It was created by the U.S. Department of Health and Human Services. In creating this plan, researchers surveyed people across the country to find out what Americans really wanted from a diet plan. The response was so mixed they created a comprehensive plan that addresses a variety of goals. The principles of the diet are choosing healthy options from each food group, learning to balance food and exercise and getting the most nutrients from the food consumed. The diet is then customizable to each person's needs based on the information given. Provided in detail in Web format, this plan educates and guides the reader into creating a plan that works for them.

Mayo Clinic Healthy Weight Pyramid

MayoClinic.com provides a multitude of healthy lifestyle advice and information including an online Pyramid tool. Similar to MyPyramid, this tool allows the individual to enter personal statistics such as age, weight, height and sex and provides a personalized caloric goal, daily exercise goal and pyramid that defines the number of servings recommended for each food group. The participant can then print the pyramid and a list of serving sizes. Various links allow the user to learn more about getting healthy and losing weight.

2010 Dietary Guidelines

The 2010 update to the 2005 guidelines includes an emphasis on responsibility from the food industry, the obesity problem in America, nutrition deficiencies despite obesity, transition from dietary supplementation to nutrient dense foods, integrating the guidelines into a busy lifestyle, primary prevention projects to eliminate obesity in children and eliminating health disparities among racial and economic boundaries.