The amount of calories in a balanced diet varies based on several variables like your goals, gender, age and activity level. According to the USDA, the average individual should consume about 2,000 calories per day. Within these calories, you want to make sure you consume a balanced diet composed of a variety of foods with good nutritional value incorporating carbohydrates, proteins and fats.
Benefits
In order to achieve a healthy lifestyle, you must consume a balanced diet. This helps prevent health problems such as diabetes, high blood pressure, anemia caused by iron deficiency and high cholesterol. As our health care costs continue to rise, prevention becomes the key to reducing the expenses on preventable illnesses. In addition, a balanced diet helps increase energy and improve your immune system.
The Basics
To achieve a balanced diet, first determine the specific number of calories you need to consume. Use the Harris Benedict Energy equation to estimate your starting point (see link in the References section below). The Mayo Clinic recommends 45 to 65 percent of your daily calories come from carbohydrates, 10 to 35 percent come from protein and 20 to 35 percent come from fat. Use the nutrition facts label to determine the amount of each. If you are eating something that did not have a label, look for an online resource to find a nutrient breakdown.
Finding Balance
Once you know your breakdown, find foods you enjoy to fit into each nutrient. Carbohydrates should consist of whole grains, fruits and vegetables. Use lean meats, fish, beans and dairy products to make up your protein intake. Be sure to consume healthy fats such as olive oil and nuts. Consume a variety of foods within these food groups.
Keeping Track
To know if you consume a balance diet, you must write everything down. Find a diet journal or online tool to keep track. In order to keep accurate count, pay attention to serving size. Remember to write the amount of calories based on the total number of servings. For instance, if you drink an entire bottle of soda, read the label to find out how many servings one bottle contains.
Special Considerations
The recommendations for a balanced diet include an average American adult. Keep in mind, a bigger male will need more calories while a small, petite female will need fewer. Also, a pregnant female will need foods higher in folic acid while a growing child may need more calcium. Take into consideration all factors to determine what constitutes a balanced diet for you.
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