Creating healthy food combinations is an essential part of planning a balanced diet. If you are trying to plan a diet for weight loss or healthy weight management, start by consulting with a doctor or nutritionist regarding your personal health and nutrition needs. Your health provider will recommend food combinations that balance your intake of protein, carbohydrates and fats, while also meeting any special needs related to your weight or health.
Balanced Diet
A balanced diet should contain 10 to 30 percent protein, 20 to 35 percent fat and 45 to 65 percent carbohydrates. Select healthy, unsaturated fats and aim to have saturated fats make up no more than 10 percent of your total daily calories. In addition, females should consume 22 to 28 grams of fiber daily, while men should consume 28 to 34 grams each day.
Planning Your Plate
The USDA's "My Plate" program was developed to help people learn how to create meals that have a correct combination and proportion of healthy foods. According to this program, your meals should offer a combination of starch, protein and vegetables. The program divides a 9-inch plate into segments; for breakfast one-fourth of the plate should be protein and one-fourth should be starch, with one half of the plate empty. Lunch and dinner plates should contain one-fourth protein, one-fourth starch and one-half vegetables. Proteins include chicken, turkey, fish and eggs, while starches include whole-grain breads, pastas, cereals and starchy vegetables such as potatoes or corn.
Foods and Substances to Limit
The USDA recommends combining fresh foods that contain healthy, unsaturated fats and whole grains. Avoid including processed food items such as cured meats, prepared baked goods, fast foods or junk foods in your meals. Avoid excess consumption of alcoholic drinks or sodas because they contain many empty calories. Sodium intake should be limited to no more than 2,300 mg per day and sugar should compose more than 10 percent of your daily calories.
Expert Insight
The USDA notes that using a 9-inch plate to measure food combinations can also regulate the portions of food you consume. Many individuals who are learning about nutrition may not know how to measure appropriate food portions, and a lack of portion control can lead to over-eating, weight gain and even obesity.
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