Eating a well-balanced diet can take some getting used to. Once you know what foods to incorporate, actually doing so may involve making a few changes in your daily routine. Steps like planning your meals, counting calories and portion control can help you balance and maintain a healthy diet.
Food Groups
There are six main food groups that make up the United States Department of Agriculture's food pyramid. Eat a variety of grains, fruits, vegetables, meat and beans, dairy, and fats and oils each day for a well-balanced diet. The goal of eating a well-balanced diet is to consume foods from each group, without over consuming a certain nutrient. Aim to eat 6 ounces of grains, 1 ½ to 2 cups of fruits, 2 ½ to 3 cups of vegetables, 5 ½ to 6 ½ ounces of meat or beans, 3 cups of dairy and no more than 5 to 7 ounces of fats and oils. If you don't currently incorporate all of these food groups in your diet, begin by adding more of the missing elements.
Meal Planning
When trying to eat a well-balanced diet, it is important that you do not skip meals. In addition to the health problems you can have from skipping meals, when aiming to eat a well-balanced diet, you need to have three mealtimes each day. Having three meals can help you get your servings from each food group. Plan three set times that you can eat each day to help you get started. Pack snacks each morning to bring with you during the day. Fruits, vegetables, nuts and seeds all are quick and easy snack options. By planning your meals, you can divide up servings from the food groups throughout your day, ensuring you are receiving adequate nutrition.
Calorie Consumption
Determine how many calories you should eat each day. Caloric needs can vary based on factors such as gender, genetics, age and level of physical activity. Once you know how many calories you should eat, devote a certain number to each food group per day. For example, if you are allotting 400 calories of grains a day, this will give you a guideline to follow when planning your meals. Allotting calories can not only help you plan, but also help you maintain a well-balanced diet.
Portion Sizes
Keep portion sizes in mind when planning and consuming all of your meals. Look at your plate, it should be divided into smaller sections, each a different food group. Measuring out your portion sizes can also help prevent you from over-consuming a specific food group. For example a 3-ounce serving of meat or fish should be about the size of a deck of cards. If your piece is bigger than this, you can eat less and add another food group in its place.
References
- United States Department of Agriculture: Food Groups
- Centers for Disease Control and Prevention: Fruit and Vegetable Benefits
- National Institutes of Health: Balanced Diet; February 2011
- American Dietetic Association: Balanced Meals
- Meals Matter: Making Sense of Portion Sizes
- HelpGuide.org; Easy Tips for Planning a Healthy Diet and Sticking To It; January 2011
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