A balanced diet meets all of your nutritional needs with a variety of foods to keep the body functioning properly.
Grains
Consume 5 to 8 ounces. Three should be whole grains.
Whole grains (oatmeal, brown rice, breads "100% whole wheat") have fiber and nutrients.
Some refined grains (white bread, white flour) have B vitamins and iron added (enriched grains), but not fiber.
Fruits and Vegetables
Consume two cups of each.
Vegetables are very low in calories, packed with vitamins (potassium, vitamins A, E and C) and cholesterol-free.
Starchy vegetables (corn, potatoes, peas) have nutrients and fiber, but are high in carbohydrates.
Vary your fruits to provide vitamins such as potassium, vitamin C, folic acid and some fiber.
Fruit juice can be high in added sugar and provide little or no fiber. Choose 100 percent fruit juice and drink moderately.
Meats
Consume 5 to 6 ounces daily.
Meats, beans, fish, eggs, nuts and seeds provide proteins necessary to maintain and rebuild the body.
Choose lean cuts, trim fat, remove skin and opt for egg whites to reduce the amount of fat and cholesterol consumed.
Dairy
Consume three cups of milk or the equivalent.
Dairy products (milk, yogurt, cheese) provide calcium and protein for strong bones and for rebuilding muscle tissue.
Non-fat or low-fat products supply nutrients with fewer calories, fat, sugar and cholesterol.
Lactose-free products are also available.
Benefits
A balanced diet can prevent coronary heart disease, stroke, type 2 diabetes, some cancers, bone loss, high blood pressure and high cholesterol.
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