Eating a balanced, healthy diet means the body receives all the nutrients it needs to function properly. You will have energy for exercise, nourishment for mental focus, and the ability to obtain or maintain a healthy weight. Consuming a variety of foods from the major food groups, such as those suggested by the United States Department of Agriculture's MyPyramid, is the main foundation of a balanced, healthy diet. By incorporating nutrition recommendations and choosing nutrient-rich foods, based on your personal preferences, you can successfully eat a balanced, healthy diet for improved wellness.
Step 1
Think about foods from all the major food groups. According to MyPyramid, adults should consume whole grains, fruits, vegetables, milk, meat and beans and healthy oils each day. Consider the types of foods you enjoy from each group and make a list of these foods.
Step 2
Choose fresh foods that are locally grown as often as possible. Buy your produce and meat products from farmer's markets or local farmers, which helps you more easily verify origin and can improve food safety.
Step 3
Reduce your consumption of processed, packaged foods, which often contain preservatives, trans fats, sodium and excess calories.
Step 4
Use the list of healthy foods you enjoy to create balanced meals. Visualize each meal as a plate. Fill half the plate with vegetables, such as a salad with olive oil-based dressing; one-fourth of the plate with lean protein such, as grilled chicken or salmon; and one-fourth of the plate with whole grains, such as brown rice or a whole grain roll.
Step 5
Incorporate foods from the milk and fruit groups and additional healthy oils into your meals or as snacks throughout the day. Eat an apple with 1 tbsp. of almond butter mid-morning, enjoy two cubes of cheese with 1 cup of grapes after lunch, have 1 cup of yogurt in the afternoon, or sprinkle sunflower seeds or blueberries on your dinner salad.
Step 6
Incorporate your favorite dessert or snack once or twice a week to prevent feelings of deprivation. Enjoy a 1 oz. piece of dark chocolate or a homemade cookie, if you enjoy them.
Step 7
Plan ahead and take healthy snacks with you each day. Choose snacks, such as fresh fruits, low-sugar dried fruits, nuts or sliced vegetables with hummus. Make larger meals ahead of time and package the leftovers for meals later in the week. Cook a large pot of healthy soup, make a large batch of steel cut-oats or use the slow cooker to cook meals while you are at work.
Step 8
Reduce your portion sizes and overall food intake the day after a celebration, travel or dinner party. Make a goal to balance your food intake over the entire week and eat healthy foods more often than foods with lesser nutritional value.
Tips and Warnings
- Portion sizes are important when eating a healthy, balanced diet. Measure your food, check labels for serving sizes or use common items to judge the amounts of food you are eating. For example, a 3 oz. serving of protein should be the size of a deck of cards, 2 tbsp. of nut butter is the size of a ping pong ball and 1 ½ oz. of cheese is equal to four dice. In addition to eating healthy foods choose healthy drinks. Reduce your consumption of sodas and fruit drinks which contain high amounts of sugar and empty calories. Drink more water, sparkling water with 100 percent fruit juice, nutritious milks or unsweetened teas.
- Don't be too hard on yourself if you feel you have veered from eating a balanced, healthy diet. Guilt can lead to more unhealthy eating and more negative feelings. Simply get back to healthy eating at the next available opportunity. Avoid restricting your calorie intake when eating a balanced, healthy diet. The National Institutes of Health recommends that women eat no fewer than 1,200 calories and men no fewer 1,500 calories each day, unless under medical supervision.
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