A balanced diet helps you obtain all of the nutrients necessary for health, energy and proper growth. Following the recommendations from the USDA Food Guide Pyramid provides you with the proper servings of fruits, vegetables, grains, dairy, proteins and oils you need daily to achieve optimal nutrition. Seek out a variety of foods in each food group to expose yourself to a wide array of nutrients.
Fruits and Vegetables
Fruits and vegetables are sources of carbohydrates, fiber, antioxidants, phytochemicals, vitamins and minerals. Eat between 1-1/2 and 2 cups daily. A piece of fruit, 1 cup of cubed fruit, 8 oz. of 100 percent juice or ½ cup dried fruit counts as one serving. Consuming between 2-1/2 to 3 cups of vegetables daily also helps you obtain adequate nutrition. Divide your weekly servings up across starchy vegetables, dark green vegetables, orange vegetables and dried beans for the most varied nutrition.
Grains
You need between six and 12 servings of grains daily. The exact amount you eat depends on your daily caloric needs. At least half of the grains you consume should come from whole grains, such as whole-wheat bread, brown rice and oats. Whole grains offer fiber and are a natural source of B vitamins, which help with red blood cell health and the creation of energy.
Protein Foods
Protein foods include meats, fish, poultry, beans and legumes, eggs, seeds and nuts. You need just 5 to 6-1/2 oz. per day, depending on your overall calorie intake. Protein is an essential macronutrient that is a component of every cell in the body. Protein helps you maintain and build muscle. Most Americans exceed the minimum recommendations for protein intake. Eating more than the recommended amounts of protein is not a problem as long as you do not use protein to replace other food groups or overshoot your daily calorie needs, which leads to weight gain.
Dairy
Dairy foods, such as milk, yogurt and cheese, provide you with calcium for strong bones and vitamin D. You should consume about 3 cups of milk or dairy equivalents daily. Choose low-fat options whenever possible to limit your intake of saturated fat. A day's worth of dairy might consist of an 8-oz. glass of milk at breakfast, a cup of yogurt at snack time and 1-1/2 oz. of cheese at dinner.
Oils
Consume oils, rather than solid fats and shortenings, daily. Skip butter, animal fats and solid plant fats, and choose foods such as olive, safflower and flaxseed oil. Oils contain unsaturated fats and omega-3 fatty acids to support heart health, hormone production and vitamin absorption. You need between 5 and 7 tsp. of oils per day, much of which comes from the nuts, fish and salad dressings you already consume.
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