What Constitutes Well-balanced Diets?

Some 68 percent of American adults are overweight or obese, the Weight-Control Information Network reported in 2010. A well-balanced diet is important to weight management and reducing your risk for serious disease, such as hypertension, type 2 diabetes, high cholesterol and stroke. Creating a diet that includes a variety of healthy foods --- and foods that you enjoy eating --- will help you get healthy. Consult your doctor before beginning any new diet.

Fruits and Vegetables

Fruit and vegetables are high in fiber and low in calories, helping you feel satisfied for longer. Aim to eat at least three daily servings of fruits such as watermelon, apples, grapes, orange, kiwi and mangos. You also need at least four servings of vegetables daily. Eat a variety of vegetables, such as green beans, broccoli, cauliflower, leafy greens and carrots.

Carbohydrates

A well-balanced diet needs to include carbohydrates. However, all carbohydrates aren't equal. The healthiest choices are made from whole grains, such as brown rice, oatmeal and whole-wheat breads. Whole grains are high in fiber, which helps curb hunger cravings. MayoClinic.com recommends you get four to eight servings of carbohydrates daily.

Protein and Dairy

Select lean protein and dairy sources to manage a healthy weight without feeling hungry. Lean protein sources include beans, lentils, salmon and skinless turkey. Eat dairy products made from low- or non-fat milk, such as cottage cheese, yogurt, skim milk and reduced-fat cheeses. You need three to seven servings of protein and dairy daily, according to MayoClinic.com.

Fat and Sweets

A well-balanced diet limits fats and sweets. This doesn't mean that you never eat them --- just consume these foods in moderation. Eat three to five servings of fat daily. Select healthy sources rich in monounsaturated fat, such as avocados, olive oil and nuts. Instead of cooking with butter, use olive oil. If you enjoy sweets, eat them, but limit your consumption to 75 calories or less daily, recommends MayoClinic.com.

Calorie Control

Eating the right amount of calories for your gender, age and activity level is also important to a well-balanced diet. Generally, women need fewer calories than men. For example, women ages 19 to 30 need 2,000 to 2,200 calories a day, while men this age need about 2,600 to 2,800 daily, according to the American Heart Association. As you get older, calorie needs decrease further, with women needing 2,000 daily from ages 31 to 50 and men needing 2,400 to 2,600. Past age 50, women need even fewer calories--- only 1,800 daily --- and men need 2,200 to 2,400 daily.