Body cells and organs require the right balance of food and drinks for maintaining proper growth, nutrition and energy, report doctors at the National Institutes of Health (NIH). To keep your diet balanced, you must meet your daily nutritional needs without overdoing any one nutrient.
Step 1
Eat breakfast. Doctors at the Mayo Clinic report that a healthy breakfast sets the tone for the day while laying the foundation for a balanced diet. Eating a healthy breakfast can lead to healthy daily eating habits that include eating less fat and cholesterol and consuming more vitamins and minerals. A healthy breakfast can contribute to controlling weight, having better productivity, brain function and lower cholesterol levels.
Step 2
Include foods from each food group at every meal. Major food groups include dairy, meat and beans, fruit, vegetables, grains and oil. Food pyramids are available through the NIH or Harvard's School of Public Health. Recommended amounts include four servings of fruit, five servings of vegetables, at least three ounces of whole grains, and three cups of low or fat-free and dairy products. Eat no more than 20 to 35 percent of your daily calories in fat, which includes oil.
Step 3
Read food labels to determine the nutritional value of food. Doctors at the University of Iowa Hospitals and Clinics (UI) report that you should consider sodium content in addition to fat, protein, carbohydrate and fiber content. A healthy, balanced diet should include about 2,000 grams of sodium each day, which equals about one teaspoon of salt.
Step 4
Balance the levels of vitamins and minerals that you receive from fruits and vegetables by varying the number of colors that you eat each day, report doctors at UI. In addition to important vitamins and minerals, fruit and vegetables are good sources of fiber, electrolytes, phytochemicals and fluid. Increase the amount of vitamins and minerals ingested by eating fruit and vegetables raw.
Step 5
Make the majority of your daily caloric intake from carbohydrates. Cereal, whole grain breads and other starches are a major source of iron, fiber, B vitamins and energy. Eat an average of six to eleven servings of high-fiber carbs each day. UI doctors recommend adults eat between 20 and 35 grams of fiber daily.
Tips and Warnings
- Maintain a healthy weight by combining a balanced diet with moderate exercise at least 30 minutes a day on most days of the week.
- An unbalanced diet can result in problems with bone muscle systems, brain function and nervous system operations, growth and development, and body tissue repair.
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