A diet for optimum health satisfies your metabolic requirements for equilibrium in nutrition, meal times, calorie ratio and body weight. Failure to address each of these points can leave your cells hungry or overfed and your body systems in jeopardy. A properly balanced diet offers complete nutrition, steady intake and an even calorie exchange. All it takes to achieve this eating plan are varied, low-fat food sources and your commitment to good eating habits.
Adequate Vitamins, Minerals and Fiber
Good nutrition depends on thoughtful food choices from the vegetable, fruit, grain, protein and dairy food groups. Nutrient-dense sources such as leafy greens, berries, whole grains, beans and milk contribute various combinations of vitamins A, B, C, D, E and K, potassium, calcium, carbohydrates and other elements within relatively few calories. The FDA sets recommended daily values for foods, which you can achieve by adding up the nutritional values of the foods that you eat. Compare package label information, and prefer foods with greater vitamin, mineral and dietary fiber content with which to balance the remainder of your diet.
Restricted Cholesterol, Fat and Sugar
Nutrients that carry higher calories and health risks, such as solid fats and sugar, are still essential in your diet in moderate amounts. Exceeding safe levels creates a nutritional imbalance that can threaten your cardiovascular system, blood-glucose concentration and body weight. This lack of dietary control can lead to heart disease, type 2 diabetes and other weight-related conditions. Food choices for proper balance include low-fat and low-cholesterol protein foods, such fish, lean meats and beans, low-fat dairy products and foods with little added sugar, according to the American Heart Association.
Feeding Intervals
Your appetite helps maintain balance in the timing of your nutrient intake, commonly known as meal times. Eating at regular intervals keeps your metabolism operating normally. Don't ignore hunger and skip or delay meals. This may cause hypoglycemia, or low blood glucose, or it may lead you to overeat at a later meal. The National Institutes of Health supports the three-meal-a-day habit, supplemented by a snack, when necessary.
Portions and Calories
Along with daily exercise, the amount that you eat and the calorie counts of foods that you choose directly affect your weight. Reasonably portioned meals in a balanced diet and moderate exercise will help you maintain a proper weight. Selecting foods with lower calories most of the time and following suggested servings sizes on the packages will provide the energy balance needed for weight and health risk management.
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