Although a balanced diet cannot guarantee continued good health, smart food choices are a step in the right direction. Healthy foods provide the tools your body needs for energy and growth, and in some cases, food choices provide essential nutrients your body must get from outside sources. The beauty of following a balanced daily diet lies in the almost immediate effect it can have on you today as well as how you feel -- and how well your body functions -- tomorrow.
Identification
A balanced diet is not a one-size-fits-all concept. Although standard food groups and established dietary guidelines provide a starting point, much of what makes up your balanced daily diet depends on factors such as age, gender and level of physical activity. According to Medline Plus, an informational site created by U.S. National Library of Medicine and National Institutes of Health, providing your body with the appropriate proportions of the right foods is important when it comes to balancing your diet.
Individual Considerations
Knowing how many calories to consume each day is vital to establishing balance and portion control. In addition to considering age and gender, the American Heart Association recommends analyzing your level of physical activity to determine whether you lead a sedentary, moderately active or active lifestyle when determining daily calorie requirements. For example, according to the AHA, if you are female, between 31 and 50 years of age and lead a sedentary lifestyle, your daily calorie requirement is 1,800 calories, while a person of the same gender and age leading an active lifestyle requires 2,200 calories.
Food Groups
According to the U.S. Department of Agriculture, the main feature of a balanced diet is six food groups that include grains, vegetables, fruits, meat and beans, milk and oils.
Grains -- especially whole grains such as whole-wheat flour, oatmeal and brown rice -- provide a source of fiber essential for heart and digestive health. Fruits and vegetables are a low-fat, no-cholesterol source of vitamins A, E and C, potassium and fiber. According to MyPyramid.gov, fruits and vegetables are also important in providing protection against a number of medical conditions, such as cancer and type 2 diabetes. Dairy products, such as low-fat or non-fat milk and yogurt provide nutrients such as calcium, potassium, vitamin D and protein, essential for building and maintaining strong bones. Lean meat and beans supply protein, a major building block for bones, muscles, cartilage, skin and blood, as well as calories for energy and iron to carry oxygen in your blood. Polyunsaturated and monounsaturated oils provide essential fatty acids, vitamin E and assist in absorbing the fat-soluble vitamins A, D, E and K.
Size
Dietary guidelines can provide information on serving sizes right down to the ounce or gram, but as Kids Health notes, this information is not always practical. Another way to practice portion control, according to Kids Health, is to employ the concept of the "divided plate." Look at your plate and pretend it contains four equal sections. Place protein foods, such as meats and beans, as well as grains in the top two sections. Fill the bottom two sections with vegetables or a combination of fruits and vegetables.
Expert Insight
The U.S. Department of Health and Human Services, along with the Department of Agriculture, provides a number of guidelines and recommendations to help you achieve a balanced daily diet. Their three general guidelines are to breakfast every day, eat three meals each day and include foods from each food group every time you eat.
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