Busy lifestyles and frequent dining out can make eating a balanced diet difficult. A balanced diet includes foods from all of the major food groups, as specified by the U.S. Department of Agriculture Food Pyramid. You not only need to eat the right kinds of foods, but also the right amounts. By eating a balanced diet that includes whole grains, fruits, vegetables, proteins and low-fat dairy products, you can meet your recommended nutrient intake without exceeding the number of calories required to meet your body's energy needs.
Grains
The grain food group includes foods made from wheat, rice, barley, rye, corn and other cereal grains. Breads, pastas and cereals represent the most common types of food in the grain group. Grains contain carbohydrates for energy, fiber to promote a healthy digestive system and reduce blood cholesterol levels, vitamins and minerals. The term whole grain describes a food in the grain group made from the grain in its natural form, with the bran, germ and endosperm all intact. Many grains, including white rice and white bread, remove the bran and germ, which also removes much of the fiber and nutrition. The food pyramid recommends that adults consume 5 to 8 ounce-equivalents and at least half of your grains should be whole grains. As an example, a slice of bread or a half cup of rice equals an ounce-equivalent.
Fruits
According to plant biologists a fruit is the mature ovary of a seed-bearing plant. The fruit food group includes fresh, frozen, canned or dried fruits and juices containing 100 percent fruit juice. Although fruits contain natural sugars, they also provide essential nutrition. Most fruits contain very little fat, calories or sodium and no cholesterol. Fruits also provide dietary fiber; vitamins like vitamin C and folic acid; and minerals including potassium, magnesium and more. For adults a balanced diet should include 1.5 to 2 cups per day with a small apple and a large banana equaling 1 cup.
Vegetables
A vegetable is an edible portion of a plant such as a tuber, a root, a leaf or a stem. The food pyramid classifies vegetables into five groups: dark green vegetables; orange vegetables; starchy vegetables; dry beans and peas; and a miscellaneous group that includes vegetables like artichokes, lettuce and green beans. Foods in the dry bean group perform double duty as they also count toward your intake of protein. Vegetables contain very little fat and low calories along with fiber, vitamins and minerals. The food pyramid recommends a balanced diet include 2 to 3 cups of vegetables per day.
Protein
The Institute of Medicine sets the acceptable macronutrient distribution range, defined as the amount of an energy source that provides essential nutrients with a low risk for chronic disease, for protein as 10 to 35 percent of your daily calories. Protein supports the production of muscle tissue, tissue repair and the production of the thousands of proteins needed for the chemical reactions within the body. To support these needs, the food pyramid recommends adults consume 5 to 6 ounce-equivalents of protein per day with 1 oz. of meat, 1 egg and 1 tbsp. of peanut butter considered a 1 ounce-equivalent. Protein sources contain vitamins and minerals like vitamin E, vitamin A, iron, zinc and magnesium.
Low-Fat Dairy
The dairy food group consists of any food derived from milk that retains the calcium content. Because dairy foods come from animals, they contain a significant amount of fat, making it important to choose low-fat dairy products. Dairy foods are rich in calcium, potassium and vitamin D, making them an important part of a balanced diet. Adults should consume at least 3 cups of dairy foods per day for proper nutrition.
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