A healthy, balanced eating plan can help you ward off disease and manage your weight. A balanced diet provides you with optimal servings of certain foods to provide the best possible combination of nutrients. To eat a balanced and healthy diet, rely on whole, natural foods prepared with minimal added sugars and saturated fats.
Definition of Balanced Diet
The U.S. Department of Agriculture Food Guide Pyramid recommends a balanced diet include at the very least six 1-oz. servings of grains, 3 cups of dairy, 1½ cups of fruits, 2½ cups of vegetables and 5 oz. of meats or beans. Of the six grain servings, at least half, or 3 oz., should come from whole grains. Fats should make up a minimum of 20 percent of daily calories, and no more than 35 percent, according to the Institute of Medicine.
Types of Foods
Variety is essential to a healthy diet so that you are exposed to a multitude of macro- and micro-nutrients, antioxidants and phytochemicals. Choose colorful fruits and vegetables, such as leafy greens, tomatoes, eggplant, peppers, asparagus, beets, pumpkin and broccoli. Eggs, beans, shellfish, fish and poultry should be the primary sources of protein, with only occasional servings of red meat. Skim milk, low-fat yogurt and cottage cheese provide calcium without the saturated fat of full-fat varieties. Eat whole grains like brown rice, 100 percent whole-wheat breads, quinoa and oatmeal instead of refined, white grains and white potatoes. Olive, sunflower, safflower or soybean oils in moderation provide healthy unsaturated fats, as do nuts and avocados.
Benefits
The Centers for Disease Control and Prevention notes that diets rich in fruits and vegetables can help reduce your risk of developing chronic diseases, including stroke, heart disease and some cancers. Eating whole grains provides you with fiber which can keep your digestive system healthy and also contribute to decreased cholesterol levels. The calcium obtained through dairy helps with bone health. Most dairy contains added vitamin D which contributes to strong bones, improved immunity and decreased risk of heart and kidney disease, among other illnesses reports the "New York Times" in a February 1, 2010 article. Consuming unsaturated fats in lieu of saturated and trans varieties found in red meat, poultry skin, full-fat dairy and many manufactured foods can help you lower your cholesterol levels.
Considerations
A healthy food plan includes portion control. Eating large portion sizes is one of the most common contributors to weight gain, which creates health problems, notes the Cleveland Clinic. Balance calories consumed against calories burned through moderate servings of healthful foods.
Sample Meals
Breakfasts in a healthy, balanced plan may feature ready-to-eat cereal made with whole grains, oatmeal, fresh fruits, yogurt, egg whites, whole-grain pancakes and low-fat cheese. Lunchtime foods include sandwiches made with lean deli meat and vegetables on whole-grain bread, salads with plenty of green vegetables and topped with canned beans, nuts and olive oil dressing, or grilled meats with a whole grain and steamed vegetables. Healthy food plan dinners include whole wheat pasta with chicken breast, grilled fish tacos on corn tortillas or lentil soup and whole wheat couscous. Snacks are not a time to indulge in junk food; rather, use snacks to fill in gaps in your nutrition with yogurt, fruits or whole-grain cereals.
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