A well-balanced diet is one that follows current dietary guidance--plenty of whole grains, loads of fruits and vegetables, low-fat meat and dairy foods, and limits sugars, fats and alcohol. Achieving a well-balanced diet can be challenging with busy lifestyles and food temptations at every turn.
Meal Planning
Meal planning is one of the best strategies for eating a well-balanced diet. Plan your meals and snacks for each day of the week to eliminate the temptation to go through the drive-through or grab something from a vending machine. Plan breakfasts, bag lunches and dinners. You'll not only save calories, you'll save money. Shop weekly for the items you need to make simple meals, and stick to your plan. Plan meals you will eat out.
Doggie Bag
Eating out can be particularly challenging with large portions and tempting, high-calorie foods on most menus. Ask for a take-out container when your food arrives, and put half of your entrée and side dishes in the container for another meal. It will eliminate the temptation to eat more at one sitting than you need. Alternatively, share your meal with a friend.
Common Household Items
A well-balanced diet means smaller portion sizes of higher-calorie foods. Common household items can help you eyeball more reasonable portion sizes. A deck of cards or a computer mouse is the size of a 3-oz. portion of beef, chicken or pork. A checkbook is a good example for a serving of fish. A tennis ball is a good gauge for a serving of desserts, such as ice cream. Six dice are the same size as a portion of cheese.
Websites
Use reputable websites for nutrition information on the foods you eat or to help you plan your meals and snacks. On MyFood-a-Pedia, you enter your food and drink intake, and the site gives you how many calories you've eaten and identifies the food groups those foods represent. The MyPyramid Tracker is another online resource that analyzes what you eat and compares it to the U.S. Dietary Guidelines, based on your calorie needs for your height, weight, age and activity level. The MyPyramid Menu Planner helps you plan meals, also based on recommended intakes for your specific nutrient needs.
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