Knowing what to eat every day can be difficult. With a bevy of fast-food choices and prepackaged food options, getting a balanced diet is a challenge for many people. The U.S. Department of Agriculture has established guidelines for what each adult should get in terms of nutrition in their daily diet. Proper nutrition can help your body perform at its best and prevent disease and weight gain.
Carbohydrates
The USDA recommends all adults get 6 oz. of carbohydrates every day as part of a balanced diet. As part of your daily carbohydrates, try to get at least 3 oz. from whole grain sources, such as whole wheat pasta, breads and rice. If you don't have a scale to measure ounces, one slice of bread, 1 cup of breakfast cereal and ½ cup of cereal, rice or pasta equals about 1 oz.
Fruits
Fruits should be part of everyone's diet, especially fresh fruit. The USDA recommends all adults consume 2 cups of fruit per day. Choose a variety of fruits in a number of different colors. Some fruit juices can count as a serving of fruit, but pay attention to the labels to see if the juice is made 100 percent from fruit, and how much sugar is added.
Vegetables
Vegetables are packed with vitamins and minerals, making them an essential part of a balanced diet. Aim for 2.5 cups of vegetables per day, making sure to get plenty of leafy green vegetables like spinach and broccoli in your diet. Incorporate orange vegetables like squash and carrots, according to the USDA.
Dairy
One of the main benefits of consuming dairy is the calcium it provides to your bones and muscles. The USDA recommends consuming at least 2 cups of dairy every day. Aim for low-fat or fat-free versions of your favorite dairy products like milk, cream cheese, yogurt and cottage cheese. This helps reduce the amount of saturated fat in your diet, which the U.S. Food and Drug Administration recommends limiting to 20 g per day.
Protein
Meat and beans comprise a large amount of the essential protein sources in your diet, which is why the USDA recommends getting 5.5 oz per day of both. Aim for lean protein sources, such as chicken or turkey breast, fish, beans, nuts and seeds. Pay attention to how you cook your meat as well, since frying adds extra calories and fat. Choose instead to bake, broil or grill your meats for healthier options.
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