A balanced diet is an important part of maintaining healthy physical functioning and weight management. Planning balanced meals ensures that you consume key foods need for energy and organ function, while limiting foods that can contribute to diet-related health risks such as hypertension, diabetes, heart disease and obesity. Individuals who are just beginning to learn about the basics of nutrition can access a variety of dietary resources through the National Institutes of Health and the U.S. Department of Agriculture.
Balancing Food Groups
In general your food intake should be between 10 and 30 percent protein, 20 to 35 percent fat, and 45 to 65 percent carbohydrates. Women need between 22 and 28 grams of fiber each day, while men require between 28 and 34 grams daily. You should emphasize healthy, unsaturated fats in your diet, and saturated fats such as butter and lard should only compose 10 percent of your daily calorie intake. Trans fats, commonly found in junk foods and fast foods, should be limited to 1 percent of your daily calories.
Recommended Food Choices
The USDA's My Plate program has been designed to help you create completely balanced meals. The average plate should be approximately 9 inches, and when filled with a meal it should contain roughly one-fourth starch, one-fourth protein and one-half vegetables and fruits. Lean proteins such as chicken, turkey, and fish are lower in saturated fat. You should consume whole-grain starches such as wheat breads and pastas and brown rice, instead of refined products. Low-fat dairy products such as skim milk, cheese and fat-free yogurt are good sources of protein and calcium. The USDA also encourages people to eat fresh foods as much as possible, working fresh fruits and vegetables into meals whenever possible.
Foods to Avoid or Limit
Processed foods and prepared foods, such as cured meats, baked goods, chips, candy and take-out or fast food options all tend to be higher in added sodium and sugars and should be limited as much as possible. Sodium should be limited to a maximum of 2,300 milligrams per day, and sugars should make up no more than 10 percent of your daily calories. Try to keep your sugar intake as low as possible and from natural sources such as fresh fruits or fruit juices.
Calorie Control and Weight Management
A completely balanced meal plan also accounts for appropriate calorie intake. Your daily calorie requirements will vary depending on your age, gender and activity level, and you should plan your diet according to these needs. A sedentary adult female between the ages of 18 and 30 years old, for example, requires 1,800 to 2,000 calories per day, but if the same female begins to exercise on a regular basis she will require up to 2,400 calories per day. Monitoring your calorie intake as a part your meal planning will ensure that you do not lose or gain unhealthy amounts of weight.
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