Eating a well-balanced diet means getting the right kinds and amounts of foods to supply your body with nutrition and energy for proper growth and development. Consuming nutritious foods regularly helps you maintain body cells, tissues and organs while reducing your risk for many chronic diseases, reports the U.S. Department of Agriculture. Familiarizing yourself with healthy foods and learning appropriate portions will help you create a balanced diet.
Fruits and Vegetables
Shown to reduce your risk for stroke and diabetes as well as protect you against certain mouth, stomach and colon cancers, fruits and vegetables should be a part of any balanced diet. The USDA suggests that adults should aim for about two cups of fruit per day. This includes one cup of fruit, one cup of 100 percent fruit juice or half a cup of dried fruit. The dietary recommendation for vegetables is two to three cups per day. One cup of vegetables is equivalent to a cup of raw or cooked vegetables or vegetable juice or two cups of raw leafy greens.
Whole Grains
Maintaining good nutrition includes eating about 5 to 8 ounces of grains per day, with at least half being whole grains. As part of a balanced diet, whole grains rich in fiber can reduce your risk for coronary heart disease. Providing you with nutrients like vitamin B and minerals such as iron and magnesium, grains may also play a role in reducing your cholesterol levels. Foods like bulgar, oatmeal, brown rice, whole-wheat pasta and cornmeal are part of the grain family.
Dairy and Protein
Low-fat dairy products like cheese, milk and yogurt can help you reach the recommended dietary guidelines of about three cups per day. Incorporating these kinds of foods as part of a balanced diet helps you build and maintain bone mass and reduce your risk of developing osteoporosis. Protein also plays an important part in maintaining good nutrition. As a building block for bones, muscles, cartilage, skin and blood, the USDA recommends that adults get about 5 to 6 ounces of protein per day. One ounce of protein is equivalent to an ounce of lean meat, one-fourth cup of dried beans or one egg.
Portions
To develop good eating habits and maintain a well-balanced diet, you must create an awareness of your food portions. People often consume more calories when faced with larger portions, which can lead to excess calorie intake and weight gain. When eating at restaurants consider splitting meals with friends or box up half your meal before you start eating. Use smaller, individualized plates at home instead of serving dishes. Pre-portioning foods can also help you maintain a balanced diet. Storing healthy foods in plain sight can also help you make smart nutrition choices.
Water
Crucial to maintaining good nutrition and a balanced diet, water is your body's main chemical component. It makes up about 60 percent of your body weight and is important for proper functioning in every system within your body. Water dispenses toxins from your vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues, reports Mayo Clinic. Consuming about eight to nine 8-ounce glasses of water per day is the recommendation. You may experience dehydration if you do not consume enough water, resulting in your body's inability to carry out normal functions.
Foods to Limit
Part of maintaining a balanced diet includes limiting less healthy foods. Stay away from fried and processed foods like chips, cookies, crackers and donuts commonly packed with saturated and trans fats, as well as added sugars. Your total fat intake should make up no more than 20 to 35 percent of your daily calories. Limit your cholesterol intake to less than 300 mg per day and your sodium intake to fewer than 2,300 mg per day. Women should limit alcohol to one drink per day, while men should limit alcohol to two drinks per day.
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