Eating a balanced diet can help increase your health. The USDA states a balanced diet of all the major food groups provides all the necessary vitamins and minerals your body needs on a daily basis. Certain food groups such as fats should not be eaten in large quantities, because they can have adverse health effects.
Food Types
The main food types in the food guide pyramid are grains, vegetables, fruits, meats and dairy products. You should eat between 5 and 7 oz. of grains a day in order to provide your body with energy. The USDA recommends you eat 2 to 3 cups of fruits and 4 to 5 cups of vegetables a day. The USDA also recommends you eat 6 to 8 oz. of meats a day and consume about 3 cups of dairy products each day.
Fats and Oil Features
The four different kinds of fats are polyunsaturated, monounsaturated, saturated and trans fats. Saturated and trans fats are the most unhealthy types. Saturated and trans fats should account for only 7 percent of your daily calorie intake. Diets high in fat can raise blood cholesterol levels and increase your risk of diabetes.
Sources of Fats
Saturated fats usually come from animal products and vegetable oils. The American Heart Association states saturated fats are commonly found in foods such as creams, whole milks, cheese, butter and red meats. Trans fats come from partially hydrogenated vegetable oils used to preserve foods for long periods of time. Trans fats are usually found in packaged cookies, crackers, cakes and fried foods.
Benefits of a Balanced Diet
A balanced diet provides your body with the necessary nutrients it needs on a daily basis. Grains provide your body with the main source of energy, and whole grains have a high volume of dietary fiber. Fruits and vegetables contain high amounts of vitamins A, C, E, potassium, folic acid and dietary fiber. Meat gives the body its main source of protein and minerals such as iron and magnesium. Milk and dairy products contain high amounts of vitamin D and calcium.
Considerations
The USDA recommends you exercise for at least 30 minutes a day to help lower your blood pressure, cholesterol and maintain a healthy weight. Talk with your doctor or dietitian about how you can set up a personalized meal plan based on a balanced diet. Remember to watch your portion sizes. Eating too much of even healthy foods can cause you to gain weight.
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