Example Of A Healthy Balanced Diet

With the availability of so much seemingly ever-changing diet and nutritional information, it can be challenging to create a suitable diet that's both healthy and balanced. Certain populations, such as athletes, diabetics, those with high blood pressure and pregnant women, for example, have very specific daily nutritional needs. For the majority of adults, however, a healthy diet consists of plenty of fruits and vegetables, whole grains and lean proteins.

Macronutrients

A healthy, balanced diet provides the body with the correct ratio of macronutrients for proper function. Macronutrients include carbohydrates, fats, protein, minerals, vitamins and water. These nutrients regulate bodily functions, provide energy and promote development. MayoClinic.com suggests that a healthy diet is composed of 40 to 65 percent carbohydrate, 10 to 35 percent protein and 20 to 35 percent fat. Polyunsaturated fat is the healthy fat choice; saturated fat and especially trans fat should be limited.

Whole Grains

The American Dietetic Association recommends that whole grains comprise 25 percent of the plate. Whole grains are beneficial for their vitamins in addition to complex carbohydrates, which are released into the blood slowly, without causing a surge in glucose levels, as is the case with simple carbohydrates like refined grains. Whole grains are also beneficial for their fiber, which promotes regularity and helps the body feel fuller longer. Look for any grain product that is in its natural state or specified as using "whole" ingredients. Examples include whole wheat bread, rice, quinoa, barley and whole multigrain crackers.

Vegetables

About half of the plate should be filled with vegetables, according to the American Dietetic Association. Vegetables are full of a wide variety of vitamins and minerals, in addition to a high amount of fiber. Because they're high in water content, most vegetables have fewer calories per serving than other foods. Vegetables are also nutrient-dense, which means each calorie is of high quality and packed with nutrition. Many fruits, such as blueberries and kiwi, are also nutrient-dense. Vegetable nutrient-dense options include broccoli, spinach, sweet potatoes, lentils, artichokes and kale.

Lean Proteins

Protein helps repair tissues and promotes growth. The remaining 25 percent of the plate should contain a lean protein, says the American Dietetic Association. "The Oxford Book of Health Foods" suggests that too much protein is consumed in developed countries these days. Beyond its required daily amount of protein, the body converts what's left into energy, which is either used or stored. Lean proteins include lean cuts of beef, skinless chicken, bison and fish. Even fatty fish is considered a lean protein because most of the fat in fish is polyunsaturated and helps lower cholesterol.

Fruit

For a healthy, balanced diet, it's important to consume at least 1 cup of fruit per 1,000 calories consumed. Because it's naturally sweet, it makes for a nutritious dessert, or sweetens a bowl of plain oatmeal or yogurt for breakfast. Fresh, frozen and dried fruit is best; fruit canned in its own juices is preferable to fruit canned in heavy syrup. Nutrient-dense fruits include bananas and all types of berries. MayoClinic.com recommends eating a piece of fruit as a mid-morning or a mid-afternoon snack.