Balanced diets are just what they sound like---a balance of the nutrients humans need to live healthy lives. While fad diets like high-protein, low-carb diets may keep humans alive, they present a whole host of hazards, such as dehydration, lack of minerals (like calcium) and increased risks of such problems as urinary tract infections and certain types of cancers. People around the world have developed a variety of balanced diets that provide all of the nutrients for health and wellness.
Asian Diet
The Asian diet consists of a base of rice, noodles, breads, corn and other whole grains. The next-largest component of this food pyramid includes fruits, legumes, seeds, nuts and vegetables. Foods from these two groups are eaten daily, with fish, shellfish and dairy eaten daily (optional). Eggs, poultry and sweets make up about 10 to 15 percent of this diet and are eaten weekly. Meat is eaten sparingly (monthly). The fat in this diet comes from vegetable oils.
Latin American Diet
This diet relies on plants for its base. Vegetables (especially corn and potatoes), fruits, nuts, whole grains and beans are common in each meal. Fish, shellfish, poultry and dairy are daily components. Meat, eggs and sweets are consumed weekly.
Mediterranean Diet
Bread, pasta, polenta, couscous, whole grains and potatoes form the base of this pyramid, with fruits, vegetables, and legumes, beans, nuts, cheese and yogurt also daily components. Fish, poultry, eggs and sweets are eaten weekly, with meat a monthly treat. Olive oil is the main source of fat in this diet.
Vegetarian Diet
While not a vegan diet (because of its inclusion of some animal products), the vegetarian diet does not include meat, fish, poultry and game. Fruits, vegetables and legumes and beans are recommended for every meal, with nuts and seeds, egg whites, dairy and soy consumed daily. Eggs and sweets are eaten weekly.
Mayo Clinic Healthy Weight Pyramid
Following the U.S. Department of Agriculture-recommended guidelines for healthy eating, the Mayo Clinic has created a diet that offers dieters a balanced menu. Fruits and vegetables make up most of the diet, with carbohydrates more important on a daily basis than is protein. Surprisingly, fats are recommended almost as much as protein on a daily basis, with sweets only a weekly treat. The recommended fats are healthy fats, which could come from such foods as nuts or fish oil.
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