Dietary fats, along with carbohydrates and protein, are an important part of a balanced diet. Fat helps your body produce certain hormones, as well as absorb and store vitamins A, D, E and K. While you do need fat in your diet, certain types are better than others. If you are concerned about your diet, meet with a registered dietitian. She can put together a balanced food plan that includes foods you enjoy.
Balanced Diet
Having a balanced diet means that you get all of the nutrients your body needs, without having too much or too little of any one thing. You need a certain amount of carbohydrates, protein and fat for proper bodily functions. Eliminating or having an overabundance of any of these macronutrients causes an imbalance. When this occurs, maintenance of tissues, brain and nervous system functions, growth and development are affected, according to the University of Maryland Medical Center.
Carbohydrates, Protein and Fat in the Diet
Macronutrients provide energy, measured in calories, for your body to function. Carbohydrates and protein provide 4 calories per gram, but fat is concentrated and has 9 calories per gram. Between 45 and 65 percent of your total calories should come from carbs, which equals 225 to 325 g. Around 10 to 35 percent of calories need to come from protein, or 50 to 175 g. Fat should account for 20 to 35 percent of your total calories. Based on a 2,000-calorie diet, you can have 44 to 77 g of fat per day, according to the Mayo Clinic. Getting the right amount of these nutrients helps keep your diet balanced.
Good vs. Bad Fats
Eat foods that are rich in monounsaturated and polyunsaturated fats, or MUFAs and PUFAs. These heart-healthy fats can help improve blood cholesterol levels, decrease your risk of type 2 diabetes and reduce your risk for cardiovascular disease, according to the Mayo Clinic. MUFAs and PUFAs are found in avocados, nuts, salmon, olive oil and tuna. Bad fats include saturated and trans fats. These fats occur naturally in animal foods but are also added to processed foods. Trans fats are especially harmful because they can lower your "good" HDL cholesterol while raising your "bad" LDL cholesterol. Avoiding processed cakes, cookies and doughnuts reduces the amount of unhealthy fat you consume.
Food Groups and Portions
Having a balanced diet requires you to eat a variety of foods from all food groups. MyPyramid.gov is a website designed by the USDA that outlines proper food portions to help you keep a balanced diet. Eat between 3 and 4 oz. or equivalents of grains, making at least half of your servings whole grains. Fill your diet with several servings of produce. You need 1-1/2 to 2 cups of fruit and 2 to 3 cups of vegetables. For strong bones, include 3 cups or equivalents of milk and dairy foods. Last, consume a variety of plant and animal-based protein foods. Throughout the day, you can have 5 to 6 oz. from this group.
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