Scientifically Balanced Diet

If you want optimum nutrition from your daily menus, set yourself some calorie boundaries and start building up your nutrient totals. The U.S. Food and Drug Administration has already done the research and the math to scientifically balance your diet, based on an average intake of 2,000 calories. Review the contents on food labels for the percentage of daily nutrient values per serving. Then compose your meals to total 100 percent of essential vitamins, minerals and fiber, while limiting solid fats, sodium, cholesterol and sugar.

Beneficial Nutrients

If you eat a limited diet high in saturated fat and sugar, you may not get enough of important calcium and other minerals, dietary fiber, unsaturated or liquid fats and vitamins A, B, C, D and E. The U.S. Department of Agriculture notes that most American diets contain enough protein. Work to reach 100 percent daily value in each category, especially vitamin D, calcium, fiber and potassium, which many typical diets may lack. Selecting foods from each of the fruit, vegetable, grain, protein and dairy groups at every meal is a good way to meet this goal.

Detrimental Nutrients

Solid fats, cholesterol and sodium may contribute to cardiovascular problems and heart disease if you consume too much of them. The American Heart Association suggests reducing your intake of saturated and trans fat and cholesterol by eating beans and fish in place of lean meats, poultry and eggs some of the time. Eat fewer processed meats, frozen dinners and packaged food mixes to decrease the amount of sodium and sugar in your meals. Achieve scientific balance of these elements in your daily diet keeping intakes within FDA limits.

Calorie Balance

Maintaining a healthy weight indicates scientific equilibrium in your calorie intake and expenditure over time. If you lose or gain weight on a 2,000-calorie diet, ask your doctor to help you adjust that number until to your weight stabilizes. You don't have to be exact in the number of calories that you consume from day to day as long as you even out an overage one day with lesser intake the next. You can also increase the length or intensity of your exercise workouts to hit the right calorie balance.

Regular Intervals

A scientifically balanced eating plan also requires a steady supply of nutrients to match your metabolic activity over the course of the day. Your physical and mental needs will be greatest in the morning, after a nighttime fast, and least during sleep, when your body functions diminish. The National Institutes of Health suggest eating at least three meals a day, being sure to include breakfast and perhaps a snack, to keep blood-sugar and nutrient levels consistent.