You know you need to eat a balanced diet to maintain good health, but you may not know exactly what that means. A balanced diet provides your body with the nutrients it needs to maintain a healthy weight and function properly. This includes the right amount of calories, carbohydrates, protein, fat, vitamins and minerals. A 2,300 calorie vitamin balanced diet plan is best suited for active women between the ages of 19 and 30, and sedentary men between the ages of 31 and 50.
Diet Basics
A vitamin-balanced diet plan should include a variety of food choices from each of the food groups each day, including grains, fruits, vegetables, proteins, dairy foods and healthy fats. Each food groups provides a different set of nutrients, and varying your intake helps ensure you meet your daily vitamin needs. Try to include a food item from each food group at each meal for balance.
Grains
Grains provide your body with energy, and are a good source of B vitamins. On a 2,300 calorie vitamin-balanced diet you need 8 oz. of grains a day. To maximize your nutrient intake, try to make at least half your grain servings whole grain. A 1 oz. serving of grain includes one slice of bread, 1 cup of cold cereal, 1/2 cup of cooked cereal, 1/2 cup of cooked rice or pasta or 3 cups of popcorn.
Fruits
Fruits are a good source of fiber, and can help you meet your daily vitamin A and vitamin C needs. You need 2 cups of fruit a day on your diet plan. Varying your fruit choices throughout the week can help you vary your vitamin intake for balance. Nutrient-rich fruit choices include oranges, apples, pears, cherries, blueberries, cantaloupe, strawberries, bananas, pineapple, mango and apricots.
Vegetables
Vegetables are a good source of vitamins A, C, K and folate, in addition to providing fiber, potassium and phytochemicals. You need 3 cups of vegetables a day on your 2,300 calorie vitamin balanced plan. Raw vegetables contain the most vitamins. If you need to cook your vegetables, try not to overcook them to maximize your nutrient intake. Healthy choices include spinach, broccoli, peppers, tomatoes, kale, sweet potatoes, peas, carrots, cucumbers, Brussels sprouts and lettuce greens.
Meat and Beans
In addition to helping you meet your daily protein needs, meat and beans foods also supply B vitamins and vitamin E. You need 6 oz. of meat or beans a day on your calorie-controlled, balanced diet. A 1 oz. serving equals 1 oz. of any meat, fish or poultry, one egg or 1/4 cup of cooked beans. Nuts and seeds, because of their high protein content, also fall into this category. Nuts and seeds can help you meet your daily vitamin E needs. One serving equals 1/2 oz. of nuts or seeds, or 1 tbsp. of nut butter.
Dairy Foods
Fortified dairy foods supply your body with vitamin D. Include 3 cups of dairy foods a day to help meet your needs. A 1 cup serving equals 1 cup of milk, 1 cup of yogurt or 1 1/2 oz. of cheese.
Oils
Oils supply your body with energy and help you absorb fat-soluble vitamins, including vitamins A, D, E and K. To balance your calorie intake, limit your intake of oil to 6 tsp. a day. Healthy choices include olive oil, canola oil, soy oil and safflower oil.
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