Leena Watts
Eating a balanced diet is an important part of maintaining good health and can lower your risk of heart disease, stroke, and cancer. A balanced diet includes foods from the five essential food groups: fruits, vegetables, protein, grains, and dairy. The USDA's ChooseMyPlate initiative recommends filling half your plate with fruits and vegetables, a quarter with protein, and the remaining quarter with grains. It's important to eat a variety of foods from each food group to get enough nutrients and avoid dietary boredom. In addition to a balanced diet, regular exercise is key to maintaining a healthy weight and reducing the risk of obesity.
| Characteristics | Values |
|---|---|
| Number of food groups | 5-6 |
| Food groups | Fruits, vegetables, grains, protein, dairy |
| Fruit | 1/4 of the plate, 2 cups a day, fresh, frozen, dried |
| Vegetables | 1/4 of the plate with fruit, 1/2 without fruit, 2.5-3.5 cups a day, raw or cooked |
| Grains | 1/4 of the plate, 6 ounces a day, whole grains |
| Protein | 1/4 of the plate, 5.5 ounces a day, lean meats, seafood, poultry, eggs, nuts, beans, lentils, seeds |
| Dairy | 3 cups a day, low-fat or fat-free |
| Fats | Unsaturated fats recommended, saturated fats limited to 10% of calories, trans fats avoided |
| Oils | Healthy oils like extra virgin olive oil, sunflower oil, and safflower oil |
| Water | Drink water instead of sugary drinks |
| Portion size | Eat smaller meals more often, at least 3 meals a day with snacks in between |
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What You'll Learn
Eat a variety of fruits and vegetables
Eating a balanced diet is an essential part of maintaining good health and can help you feel your best. A balanced diet includes foods from five essential food groups: fruits, vegetables, dairy, grains, and protein.
Fruits and vegetables are an important part of a healthy diet, and variety is as important as quantity. Eating a range of fruits and vegetables ensures you get a mix of nutrients. No single fruit or vegetable provides all the nutrients you need to be healthy.
The USDA recommends eating vegetables from each of the five subgroups every week. These subgroups are: dark, green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans and peas); and citrus fruits. People can eat vegetables raw or cooked, but cooking vegetables removes some of their nutritional value, and some cooking methods, such as deep frying, can add unhealthy fats.
Fruits are also a valuable part of a balanced diet. Nutrition experts recommend eating whole fruits instead of getting fruit from juice. Juice contains fewer nutrients, and the manufacturing process often adds empty calories due to added sugar. Opt for fresh or frozen fruits, or fruits canned in water instead of syrup. When choosing juices, always opt for 100% fruit juices.
Eating a diet rich in fruits and vegetables may lower blood pressure, reduce the risk of heart disease and stroke, and prevent some types of cancer. They are beneficial because they are excellent sources of fibre, vitamins, minerals, and phytochemicals.
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Choose healthy sources of protein
A balanced diet is essential to staying healthy and includes foods from five essential food groups: fruits, vegetables, dairy, grains, and protein.
Protein is an essential nutrient for maintaining and building body tissues and muscle. It is made up of amino acids, some of which our bodies can produce, while others, called essential amino acids, need to be consumed.
Choose a variety of protein-rich foods
To ensure you are meeting your daily protein needs, it is important to eat a variety of protein-rich foods. These include animal sources such as meat, eggs, and dairy, as well as plant-based sources like nuts, grains, beans, and pulses.
Opt for leaner meats and poultry
While meat provides high-quality protein, some types of meat contain unhealthy amounts of saturated fats and sodium. Therefore, it is recommended to choose leaner meats and poultry. For example, bison is a lean meat that offers less fat per serving than beef. Similarly, processed pork products like bacon should be avoided due to their high saturated fat and sodium content.
Include fish in your diet
Fish is an excellent source of protein and provides several important vitamins and minerals, such as iodine, selenium, and vitamin B12. Oily fish, in particular, is rich in omega-3 fatty acids, which have heart health benefits. Aim for at least two portions of fish per week, including one portion of oily fish.
Consider plant-based proteins
If you follow a vegetarian or vegan diet, there are plenty of plant-based protein options. Lentils, for example, are among the richest sources of plant-based protein and are also loaded with other nutrients like fiber, folate, and minerals. Chickpeas and black beans are other high-protein legumes. Quinoa is another good option, as it is higher in protein than many grains and contains all nine essential amino acids.
Don't forget dairy
Dairy products, such as milk and cottage cheese, are excellent sources of protein. They also provide other essential nutrients like calcium. If you are lactose intolerant, you can opt for low-lactose or lactose-free dairy products or choose soy-based alternatives.
Remember, while protein is essential, it is important to maintain a well-rounded diet that includes a balance of all three macronutrients: proteins, carbohydrates, and fats.
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Consume dairy or alternatives
Consuming dairy or alternatives is an important part of a balanced diet. Dairy is a great source of protein and calcium. It also provides vitamin A, vitamin D, riboflavin, vitamin B12, and zinc. These nutrients are essential for maintaining strong and healthy bones. For example, calcium and vitamin D help to build strong dense bones and prevent osteoporosis.
Milk, yoghurt, and cheese are common dairy products that can be incorporated into meals and snacks throughout the day. For instance, yoghurt can be enjoyed with breakfast cereal or as a snack with some berries. Grated cheese can be added to pasta, omelettes, and vegetable dishes. However, it is important to be mindful of the fat content of dairy products, as consuming too much fat can contribute to excess energy intake and raised cholesterol levels. Therefore, it is recommended to opt for lower-fat and lower-sugar options when possible.
For those who are lactose intolerant, vegan, or allergic to cow's milk protein, there are various dairy alternatives available. These include plant-based milk alternatives such as soy, rice, oat, almond, coconut, and quinoa milk. Many of these alternatives are fortified with calcium and other nutrients to ensure that those who cannot consume dairy are still meeting their nutritional requirements. Butter alternatives such as dairy-free margarine, cooking oils, and fruit purees are also available.
It is worth noting that dairy alternatives may not always provide the same nutritional benefits as dairy products, particularly when it comes to calcium content. Therefore, it is important to carefully plan your diet and consider supplementation if you are significantly reducing your dairy intake or switching to a plant-based diet. Consulting a medical professional or dietitian can help ensure that you are getting all the necessary nutrients.
In summary, consuming dairy or alternatives is an essential component of a balanced diet. Dairy provides various essential nutrients, particularly calcium, which promotes bone health. For those who cannot or choose not to consume dairy, there are numerous alternatives available, but careful dietary planning may be required to meet all nutritional needs.
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Eat whole grains
Eating whole grains is an important part of a balanced diet. Whole grains are a good source of complex carbohydrates, dietary fibre, and several B vitamins and minerals, including iron, magnesium, and selenium.
Whole grains are grains that have not been stripped of their valuable nutrients during the refining process. Examples of whole grains include brown rice, barley, oats, corn, and rye. These grains can be eaten in their whole form or used as ingredients in products such as bread, pasta, and breakfast cereals.
The 2015-2020 Dietary Guidelines for Americans recommend that people consume at least half of their daily grain intake from whole grains. This amounts to about 3 ounces of whole grains per day, based on a 2,000-calorie diet. Eating whole grains can provide several health benefits, including improved insulin sensitivity and glucose metabolism, reduced risk of type 2 diabetes, and lower blood cholesterol levels.
When choosing grain products, it is important to read the ingredient list. Whole grain products should list a whole grain as the first or second ingredient. Additionally, look for products that are high in fibre and have few additional ingredients.
It is also important to note that some individuals may have intolerances or allergies to certain grains. For example, those with gluten intolerance should avoid whole wheat flour. It is always advisable to consult with a healthcare professional or a registered dietitian for personalized dietary advice.
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Drink water, limit sugary drinks
Water is essential for hydration, and it is crucial to drink enough water throughout the day to maintain good health. The NHS recommends that we should drink extra fluids if we have been physically active or unwell. Water is the best way to rehydrate and replenish lost fluids.
Drinking water is an easy way to ensure you are keeping hydrated without consuming added sugars or caffeine. Sugary drinks are the number one source of added sugars in our diet, and these can be found in sweetened sodas, iced teas, coffees, juices, and energy drinks. These drinks can also be high in calories, and some research suggests that drinking calories does not satisfy hunger in the same way as eating solid food, which can lead to consuming excess calories.
Sugar is one of the main causes of tooth decay, and limiting sugary drinks can help prevent this. The sugars found naturally in fruit and vegetables are less likely to cause decay as they are contained within the structure, but when blended or juiced, these sugars are released and can damage teeth. Fruit juices and smoothies should be limited to a maximum of 150ml (a small glass) per day and drunk with meals to reduce the risk of tooth decay.
It is also important to be aware of hidden sugars in drinks that may seem healthy. For example, energy drinks and bottled smoothies can be loaded with added sugars. It is always a good idea to read nutrition labels and ingredients lists to help reduce your intake of free sugars. Look for ingredients such as sucrose, glucose, maltose, dextrose, syrups, concentrated fruit juice, agave, and honey.
To make drinking water a more appealing option, try carrying a refillable water bottle with you and adding slices of your favourite fruits for a boost of flavour. If you prefer carbonated drinks, try seltzer or sparkling water, and if you like your drinks sweet, try making a homemade smoothie with fruit, vegetables, ice, and low-fat milk or yoghurt.
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Frequently asked questions
A balanced diet is one that includes foods from the five essential food groups, providing all of a person's nutritional needs. The food groups are: fruits, vegetables, dairy or dairy alternatives, grains, and protein.
It's important to eat a variety of foods from each food group, and to eat the right amount of food to maintain a healthy body weight. The USDA's "ChooseMyPlate" initiative recommends filling half your plate with fruits and vegetables, a quarter with grains, and the remaining quarter with protein.
Vegetables and fruits are packed with nutrients like antioxidants, vitamins, minerals, and fibre. It's best to eat whole fruits rather than fruit juice, as juice contains fewer nutrients and more sugar. Good sources of protein include lean red meats, seafood, poultry, eggs, nuts, beans, lentils, and seeds. Dairy is a vital source of calcium, and healthy fats include olive oil, chia seeds, avocado, and nuts.
A balanced diet helps maintain good health and can reduce the risk of developing chronic health conditions and diseases. It can also help with weight management when combined with regular exercise.
