With an overload of nutrition information in the media these days, it can be difficult to distinguish fact from fad, sound advice from sales ploy. What does healthy eating really look like? It's actually simpler than you might think to figure out. Armed with basic nutritional knowledge and sensible recommendations, you can easily navigate your way to a balanced diet.
Features
A balanced diet is characterized, as described in the U.S. Department of Agriculture's Dietary Guidelines for Americans, as: base total caloric consumption on your actual energy needs; consumption of a variety of fiber-rich fruits, vegetables and whole grains; limiting fat consumption to 20 to 35 percent of total daily calories while emphasizing unsaturated fats (plant-based) and minimizing saturated fats (animal-based) and trans-fats; consumption of low-fat or fat-free dairy products; keeping sodium to less than 1 tsp. per day (a total of 2300 mg); and limiting alcohol consumption--no more than two drinks for men, one for women.
Benefits
Many benefits come from a balanced diet. The World Health Organization says, "Proper nutrition and food habits ... can add years to life, but especially a better quality of life in later life through the reduction of risk of many chronic conditions" such as obesity, certain cancers, cardiovascular diseases and diabetes. A balanced diet can benefit emotional health, as well. You feel better when you consume an array of micronutrients that help regulate body functions.
Misconceptions
Fad diets often suggest cutting out or eating more of certain foods to "cleanse" your body or steer you toward quick weight loss. These claims are rarely substantiated by science, however. The American Heart Association brings the truth into focus about diet misconceptions: "Quick-weight-loss diets ... violate the first principle of good nutrition: Eat a balanced diet that includes a variety of foods." Without a balanced diet, you may incur nutritional deficiencies and physical discomfort (gastrointestinal problems), and you may rapidly re-gain any weight you initially lose. What's more, "these diets are so monotonous and boring that it's almost impossible to stay on them for long periods."
Specifics
Consider a few specific concepts that can help you maintain a balanced diet. First, eat more whole foods and fewer processed foods to get the most nutritional bang for each bite. Aim for five servings of colorful fruits and vegetables each day. Eat whole grains (such as whole wheat, oats, barley) instead of simple carbohydrates (refined white flour, corn syrup, sugar) to add fiber, nutrients and longer-lasting energy to your diet and avoid empty calories. For protein, select fish and seafood, lean meat products, plant-based foods (nuts, beans, legumes) and low-fat dairy products. Limit red meat and full-fat dairy.
Expert Insight
Avoid falling prey to fad diets and quick fixes. Instead, be a discerning consumer of health information and rely on reputable sources such as health professionals, medical journals or publications that cite research studies and renowned health organizations, such as the National Institutes of Health, Centers for Disease Control and Prevention, and the U.S. Department of Health and Human Services. Finally, aim for a variety of nutritious, unprocessed foods most of the time, and allow yourself occasional treats; you'll be more likely to stick to an overall balanced diet this way. The keys to balanced eating over the long term are keeping everything in moderation and being flexible.
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