If you're a creature of habit who tends to cook the same dishes at home or order the same thing when you eat out, it may be time to balance your diet. When you get too many of a few nutrients, you may not get enough of others. This can lead to vitamin and mineral deficiencies, weight gain and metabolic upset. To broaden your nutritional intake, eat a variety of foods from all the food groups every day, whenever possible.
Fats
Essential fatty acids are contained in dietary fats, but you can get too many saturated fatty acids from eating a meat-based diet. In cooking, then, choose monounsaturated and polyunsaturated oils most often -- including olive oil, safflower oil and canola oil -- instead of butter. The American Heart Association, or AHA, advises avoiding commercial baked goods, which often contain trans fat, a nonessential fatty acid that adds calories but no beneficial nutrition to your diet.
Meats, Fish, Beans, Nuts and Seeds
These protein sources also contain fatty acids, so the USDA Dietary Guidelines for Americans recommends choosing the leanest foods in this group. Beef and pork loin cuts, poultry minus skin, beans and seafood cooked with little or no added fat meet this criterion. These healthy foods also provide iron, potassium and B vitamins. Nuts and seeds also provide calcium, magnesium and vitamin E.
Grains
The most nutritious foods in the grain group are whole-grain products, including brown rice, whole-wheat pasta, whole-rye bread, oats, barley and corn. The Centers for Disease Control and Prevention, or CDC, note these items' strong contributions of dietary fiber. Whole-grain cereals, such as wheat bran and oatmeal, are foods that from this group that you can add to your diet every day.
Dairy
Milk, yogurt and cheese are important sources of calcium and protein that you can also eat daily. The AHA recommends selecting 1-percent or fat-free dairy items for the same reasons that make lean meats superior choices.
Fruits
Berries, pears, kiwis, oranges, cantaloupe, bananas and other fruits offer significant fiber content and vitamin C. Eat several servings of fruit per day for strong immune and digestive systems. The CDC suggests choosing fruits in a range of colors, which will infuse your diet with a variety of additional phytonutrients, or beneficial plant compounds.
Vegetables
Vegetables add different vitamins and minerals to balance out your diet, along with dietary fiber and a bit of protein. To get more iron, potassium, calcium and vitamins A, B, C and E, the USDA suggests choosing more orange and green vegetables, such as cooked spinach, sweet potatoes, broccoli and carrots.
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