To balance your meals means to get a portion of each type of nutrient that your body needs in a day. Among these elements are different types of protein, carbohydrates and fatty acids, as well as essential vitamins A, B, C, D, E and K and calcium, iron and other minerals. The five food groups offer food choices with similar, yet varied, nutritional values. To put together meal plans that provide complete nutrition, choose something from each food group at every meal.
Dairy Group
Make an effort to visit the dairy group several times daily to get your calcium and vitamin D, nutrients that the USDA reports many American diets lack. Bone, teeth, heart and muscle health depend on consistent calcium intake and absorption, which vitamin D facilitates. Read food labels to calculate portion sizes, and balance your meals with up to three suggested servings of low-fat milk, yogurt and cheese.
Grain Group
Your meals should contain larger amounts of grain foods, which provide much of the carbohydrates needed for cellular energy. Oats, corn, rye, barley, wheat and rice ingredients also contain important iron, magnesium and B vitamins. Grain foods to eat include breakfast cereal, breads and tortillas, pastas and cooked rice, pearled barley and bulgur. The American Heart Association recommends six to eight daily servings of grains to help you reach your full daily values of the heart-healthy fiber and other nutrients.
Vegetable Group
Plan on three to five suggested servings of vegetables each day to gain a mix of iron, calcium, magnesium, potassium and vitamins A, B, C, E and K. The USDA advises balancing meals with a rotating selection of red, orange and green vegetables, which tend to have the greatest nutrient density, or large amounts of fiber, vitamins and minerals in few calories. Tomatoes, beets, carrots, sweet potatoes, broccoli and cooked spinach represent healthy choices.
Fruit Group
Fruits deliver quick-burning carbohydrates, fiber, vitamin C and potassium to round out your meal plans. Three to five servings of fruits such as oranges, raspberries, kiwis and grapes help you reach your daily nutritional goals.
Protein Group
Part of balancing the nutrition in meals involves limiting nutrients that can be detrimental when consumed in excess. Choose high-protein foods from this group that have less saturated fat and cholesterol. The American Heart Association suggests restricting your intake of these nutrients by eating beans and fish more often than lean meats and poultry. Try lentils, black beans, split peas, salmon, flounder and meats and poultry trimmed of fat and skin.
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