How to Balance Food Groups

Overview

Food balance in a diet is important for overall health and wellness. Excess quantities of any required foods can lead to health issues, including the development of chronic conditions and diseases. The Centers for Disease Control and Prevention recommends a balanced diet high in fruit and vegetables and low in added fat and calories. A balanced diet can help prevent the onset of health problems. Prior to eating, visually divide your plate into sections and attempt to incorporate four of the food groups listed below. Each meal should include at least two servings of fruits and vegetables.

Step 1

Eat only three ounces of meat per serving. Meat is a wonderful source of protein, but is often high in saturated fat, which could increase cholesterol levels and blood pressure. Choose lean options such as skinless chicken, fish, pork or beef. Aim for lean meats one to two times per day.

Step 2

Eat beans as a protein source in place of meat at least twice a week. Beans are an excellent source of protein and are lower in fat than many meat products. A cup of lentils provides approximately half as much protein as a porterhouse steak, but almost no fat.

Step 3

Focus on whole grain products and reduce the amount of refined carbohydrates. Consume foods such as 100 percent whole wheat flour, oatmeal and brown rice. Whole grain foods are an excellent source of fiber and nutrients. Refined carbohydrates, including bread made with white flour, are good sources of vitamins and minerals due to enrichment, but overall quantities should be reduced as they are still low in fiber and can lead to weight gain.

Step 4

Eat at least five fruits and vegetables each day. The Centers for Disease Control and Prevention recommends fruits and vegetables as an effective method for weight control, reduction of chronic diseases and an excellent source of required daily dietary fiber.

Step 5

Eat calcium-rich foods at least three times daily. Consume dairy products that are low in fat and calories. Excellent options include fat-free milk, low fat cheeses, and reduced or fat-free yogurt. Soy products are excellent choices if you are not able to tolerate lactose in dairy products.

Step 6

Reduce the use of butter and oil from daily to three times each week. Added flavor enhancers such as butter and vegetable oils (e.g. olive, canola, peanut, etc.) add calories without adding much additional nutritional value. Yes, olive oil is much better than other options, but aim to eliminate as much as possible. Although a better quality of fat, it is still indeed fat.

Step 7

Exercise at least 60 minutes each day. Include small walks at work, park away from the grocery store door or join a gym. Exercise balance is just as important as food intake in helping to achieve a balanced lifestyle.