A balanced diet provides you with the right amounts and types of nutrients -- fats, carbohydrates, protein, minerals and most vitamins -- to provide you with energy and support your health. The good nutrition found in a balanced diet allows for growth, repair and maintenance of all your cells, tissues and organs, and is an important way to prevent diseases such as diabetes, heart disease and cancer.
The Right Mix of Foods
The Healthy Eating Pyramid is a visual guide to a balanced diet based on evidence about the links between nutrition and health. The pyramid gives groupings of foods larger or smaller areas to indicate the general amount to include in proportion to other foods. Fruits and vegetables, whole grains and healthy fats have the largest representation, followed by lesser amounts of protein-containing foods including nuts, tofu, beans, seeds, poultry, fish and eggs. The dairy section advises a calcium and vitamin D supplement and no more than 1 to 2 servings of dairy products daily. Foods to use sparingly include refined carbohydrates such as white rice, potatoes, pasta and white bread, red meat, butter, sugary drinks, sweets and salt. Alcohol in moderation -- one drink per day for women and two drinks per day for men -- is allowed.
Eat Nutrient-Dense Foods
It's important to include high quality, nutrient-dense foods in a balanced diet. Nutrient-dense foods are relatively low in calories but loaded with vitamins and minerals. Avocados, papaya, cantaloupe, bell peppers, Brussels sprouts, sweet potatoes, raspberries, strawberries, lentils, peas, beans, nuts, seeds, barley, oats, brown rice, quinoa, salmon, chicken, turkey, kale, spinach, eggs and low-fat yogurt are examples of nutrient-dense foods.
Avoid Empty Calories
The opposite of nutrient-dense foods are empty-calorie foods, or those that are high in calories yet provide little nutrition. Sugar-sweetened drinks such as soda, and foods including pizza, fast foods and desserts are considered empty-calorie foods that are high in sugar or unhealthy fats. These foods are to blame for high rates of obesity and increased risks for diabetes and heart disease, according to an article by Margaret Steele titled "U.S. Kids Filling Up on 'Empty Calories,' Study Finds."
Get Enough Healthy Fats
Healthy fats and oils should provide approximately 30 percent of the calories to a balanced diet. Excellent sources of healthy fats are avocados, olive oil, canola oil, fatty fish such as salmon, nuts and seeds. Healthy fats reduce cholesterol levels when part of a diet low in refined carbohydrates, such as sugary drinks, sweets, white bread and white rice, and they also protect the heart.
Take Vitamins for Insurance
Although the best way to get vitamins and minerals is through food, the Harvard Health Food Pyramid recommends daily supplementation with a multivitamin, calcium and vitamin D to ensure good nutrition. Taking vitamins can't make up for unhealthy eating, so it's still essential to eat a balanced, healthy diet.
Up Your Intake of Fruits and Vegetables
There are easy ways to add more fruits and vegetables to your diet. Add frozen vegetables to sauces, soups and casseroles; blend frozen fruit with yogurt; eat dried fruit; use vegetables as toppings for sandwiches and pizza; and keep fresh fruit in sight, where you're more likely to reach for it. Frozen, fresh or canned fruits and vegetables are all healthy choices, according to the American Dietetic Association.
References
- MedlinePlus: Balanced Diet
- Harvard Health Publications: Getting Your Vitamins and Minerals Through Diet
- Harvard School of Public Health: Food Pyramids: What Should You Really Eat?
- EatRight.org: Easy Ways to Get Your Fruits and Vegetables
- MedlinePlus: U.S. Kids Filling Up on 'Empty Calories,' Study Finds
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