A balanced diet is essential for good nutrition and overall health. To have a balanced diet, you need to regularly eat a sufficient amount of food from each of five groups in the food pyramid. They are grains, vegetables, fruits, dairy and protein.
Grains
Men and women over the age of 18 should get a minimum of 3 ounces of grains per day, according to the U.S. Department of Agriculture. At least half of the grains should be from whole grains, as opposed to refined. Refined grains -- even those that have been enriched -- lack the bran and germ of whole grains, as well as the dietary fiber. White bread and white rice are refined grains, whereas whole-wheat bread and brown rice are whole grains.
Vegetables
Men and women over the age of 18 need a minimum of 2.5 to 3 cups of vegetables per day. A serving of 100 percent vegetable juice counts as one serving. Salads are ideal, because you can combine many different types of vegetables. The USDA recommends eating a variety of vegetables from each of the following five vegetable subgroups: dark green, orange, starchy, dried beans and peas and other vegetables. Examples are broccoli, carrots, potatoes, lentils and eggplant, respectively.
Fruits
Women ages 19 to 30 and men 19 and older should have at least two servings of fruit or 100 percent fruit juice per day. The minimum for women over the age of 30 is 1.5 servings daily. Fruits may be fresh, canned, dried or frozen. Apples, bananas, oranges, grapes, berries and melons are popular types of fruit. You may want to combine them to make a fruit salad or puree them to make a nice smoothie.
Milk
Milk and milk products that contain calcium are important for strong teeth and bones. Everyone over the age of 9 should get at least three servings of milk per day, according to the USDA. Yogurt, cheese, pudding and ice cream are common milk products. Because milk and milk products are high in calories, opt for low-fat or fat-free varieties.
Protein
Meat, fish, eggs and nuts are good sources of protein. The USDA's recommended daily allowance is at least five servings for women and five and a half servings for men over the age of 18. Beef, pork, veal, ham and lamb are high in protein. Although shellfish such as shrimp, lobster, clams and scallops are good sources of protein, they are not high in omega-3 fatty acid, which has numerous heart benefits. Fish high in protein and omega-3 includes tuna, sardines, mackerel, salmon herring and trout. Egg whites are preferable to egg yolks, because they do not contain cholesterol. In addition to protein, almonds and hazelnuts contain vitamin E, an anti-oxidant.
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