According to MedlinePlus.com, a balanced diet supplies you with the right types and amounts of drinks and foods needed to supply energy and nutrition for the maintenance of body cells, organs and tissues to support normal development and growth. This entails eating three well-balanced meals per day consisting of foods from all of the food groups.
Fruits and Vegetables
Fruits and vegetables are a good source of vitamins and minerals needed for maintaining good health. According to the USDA, the recommended daily servings of fruits and vegetables are determined by your age, gender and physical activity level. A healthy diet including fruits and vegetables may prevent disease such as coronary heart disease, high blood pressure and diabetes. Additionally, fruits and vegetables may prevent bone loss and cancers of the stomach, mouth and colon.
Grains
Grains are categorized into two groups: whole grains and refined grains. Refined grains have been processed, which causes all of the nutrients to be removed and then replaced. Whole grains have not been processed, therefore all of the nutrients are still present. Whole-grain foods include oatmeal, brown rice and whole-wheat flour, to name a few. Examples of refined grains include white bread, white flour and white rice. Healthy diets rich in grains may prevent constipation. Additionally, the USDA states that eating at least 3-oz. equivalents of whole grains daily may aid in weight management.
Meats and Beans
Meats and beans are necessary for functioning and maintenance of muscles, cartilage and skin. Nutrients supplied by meats and beans are magnesium, protein and vitamin E. In addition, meats provide the iron needed by the body to carry oxygen to the cells of the body. As with fruits and vegetables, the recommended daily amount of meats is determined by your age, gender and physical activity level.
Dairy Products
Calcium is essential for a healthy, balanced diet. Your body needs calcium for strong bones and teeth. Diets rich in calcium may reduce the chance of osteoporosis development later in life. Additionally, calcium-rich diets may prevent sprains and bone fractures for active children. Yogurt, cheese and milk are good dairy sources of calcium. In addition to calcium, dairy products provide vitamin D, potassium and protein. Daily calcium intake is determined by your age.
Calories
According to the USDA, your body needs a certain amount of calories to provide energy and function. Consuming more calories than you need can result in weight gain. Your range of physical activity, age and gender will determine daily amount of calories you need.
Physical Activity
Any activity that gets your body moving is considered physical activity. It may be swimming, brisk walking or jogging. According to Centers for Disease Control and Prevention, you should get 150 minutes of physical activity each week. Physical activity coupled with a healthy, balanced diet can result in energy and optimum health.
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