Madeleine Hull
Eating a healthy, balanced diet is an important part of maintaining good health and can help you feel your best. A balanced diet gives your body the nutrients it needs to function correctly. The exact make-up of a diversified, balanced, and healthy diet will vary depending on individual characteristics such as age, gender, and physical activity level. Generally, a healthy diet consists of many fresh fruits and vegetables and limits processed foods. It is recommended that fruits and vegetables make up just over a third of the food you eat each day, with at least 5 portions of a variety of fruits and vegetables consumed daily. In addition, dietary fat is important for making healthy cells, but the total fat intake should not exceed 30% of total energy intake, with saturated fat intake making up less than 10% of total energy intake.
| Characteristics | Values |
|---|---|
| Fruits and vegetables | 1/3 to 1/2 of your daily food intake |
| Dairy | 1-2 servings per day |
| Protein | 1/4 of your plate |
| Carbohydrates | Half of total energy (calorie) intake |
| Fat | Less than 30% of total energy intake |
| Saturated fats | Less than 10% of total energy intake |
| Trans fats | Less than 1% of total energy intake |
| Salt | Less than 5g per day |
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What You'll Learn
Carbohydrates: half of your energy intake
Carbohydrates are one of the macronutrients, which are the compounds that give your body energy in the form of calories. Your body requires carbohydrates to function properly. However, the optimal amount of carbohydrates in one's diet is a subject of debate.
According to the Mayo Clinic, 45 to 65 percent of your daily calories should come from carbohydrates. This is in line with the Dietary Guidelines for Americans, which suggest getting 45 to 65 percent of your daily calories from healthy carbohydrates. This equates to about 225 to 325 grams of carbohydrates if you eat 2,000 calories a day.
However, some studies suggest that a lower carbohydrate diet may be beneficial. A 2017 study found that participants who ate more than 68 percent of their total calories from carbohydrates had a 28 percent higher risk of dying during the follow-up period than those with a lower carbohydrate intake. Another study found that a low-carbohydrate diet was associated with a 22.8% reduction in visceral fat, compared to a 1% reduction in the low-fat diet group.
It is important to note that the type of carbohydrates consumed may be more important than the amount. Refined carbohydrates, such as white bread and rice, can spike your blood sugar and increase your risk for chronic diseases. On the other hand, complex carbohydrates, such as whole grains, legumes, and vegetables, are less processed, higher in dietary fiber, and provide a slower release of energy.
Overall, while the recommended amount of carbohydrates in the diet may vary, it is clear that carbohydrates are an essential source of energy for the body and should comprise a significant portion of one's daily calorie intake.
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Fats: 30% of energy intake
Fats are an essential part of a healthy diet, providing energy and contributing to cell health. However, it is important to monitor your fat intake, as consuming too much fat can lead to weight gain and increase the risk of developing heart disease.
The World Health Organization (WHO) recommends that total fat intake should not exceed 30% of total energy intake to prevent unhealthy weight gain in adults. This includes all types of dietary fat, such as saturated fats, unsaturated fats, and trans fats.
Saturated fats, which are typically solid at room temperature and are found in fatty meat, butter, cheese, and tropical oils like coconut and palm oil, should be limited to less than 10% of total energy intake. Consuming too much saturated fat can increase cholesterol levels in the blood, which, in turn, raises the risk of heart disease.
Trans fats, including both industrially-produced and ruminant trans fats, should be further restricted to less than 1% of total energy intake. Trans fats are often found in baked goods, fried foods, pre-packaged snacks, and meat and dairy products from ruminant animals, such as cows, sheep, and goats. Due to their negative impact on cardiovascular health, trans fats have been banned as cooking oils in some regions.
Unsaturated fats, on the other hand, are considered a healthier option. They can be found in fish, avocado, nuts, and plant-based oils like sunflower, soybean, canola, and olive oil. Consuming unsaturated fats instead of saturated fats can help lower cholesterol levels and reduce the risk of cardiovascular disease.
When planning your meals, it is important to prioritize a balanced diet that includes a variety of food groups, such as fruits, vegetables, grains, protein, and dairy or dairy alternatives. Remember to pay attention to portion sizes and limit your intake of processed foods, which tend to be high in fat and low in nutritional value.
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Fruit and vegetables: a third of your food
Eating a diet rich in fruits and vegetables is associated with a reduced risk of chronic diseases and body weight management. The World Health Organization and the Food and Agriculture of the United Nations recommend that adults consume at least five servings of fruits and vegetables per day, excluding starchy vegetables. This can be further broken down into a recommendation of 1 cup of fruit and 2 cups of raw leafy vegetables per day.
The U.S. Department of Agriculture's MyPlate program recommends filling half of your plate with fruits and vegetables at each meal. This is in line with popular diets such as the Mediterranean Diet, which emphasizes fruits, vegetables, whole grains, and lean proteins, and plant-based diets, which emphasize fruits, vegetables, and legumes while reducing or eliminating animal products.
Fruits and vegetables are rich in dietary fiber, vitamins, minerals, and phytochemicals, which have been linked to various health benefits. For example, diets rich in potassium may help maintain healthy blood pressure, while dietary fiber from fruits can help reduce blood cholesterol levels and lower the risk of heart disease. Additionally, phytochemicals in fruits and vegetables have been found to act as anti-obesity agents by suppressing the growth of adipose tissue.
While drinking fruit or vegetable juice can have health benefits, it is not recommended for everyone, especially those with diabetes. Fruit juices tend to be sugar-sweetened and can lead to weight gain and poor nutrition. Eating whole fruit is generally healthier than drinking fruit juice or smoothies, as you get the benefit of the fiber, and added sugars should make up no more than 10% of your daily calories.
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Dairy: one to two servings a day
Dairy products are a rich source of calcium, potassium, vitamin D, and protein. These nutrients are vital for the health and maintenance of the body. For instance, calcium is used for building bones and teeth, and vitamin D helps the body maintain proper levels of calcium and phosphorus, which help to build and maintain bones. Dairy products are also a source of probiotics, which have been linked to a lower risk of type 2 diabetes, heart disease, and cancer.
However, dairy is not an essential part of a healthy diet, and some people may need or want to limit their intake. For example, over half of the world's adult population may struggle to digest dairy, and some dairy products may increase the risk of cancer. Additionally, the dairy industry is a significant contributor to climate change.
The amount of dairy one should consume depends on various factors, including age, sex, height, weight, and physical activity level. The federal government's Dietary Guidelines for Americans recommend three servings of dairy per day, but some experts suggest that one or two servings are sufficient. Those who consume only one or two daily servings of dairy do not need to worry about its fat content, as opting for fat-free may lead to increased carbohydrate consumption.
Dairy products include milk, yogurt, cheese, lactose-free milk, and fortified soy milk and yogurt. For those who do not consume dairy, it is important to include other sources of calcium and vitamin D in the diet, such as kale, broccoli, tofu, nuts, and fatty fish.
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Protein: a quarter of your plate
Protein is an essential part of a healthy diet, but how much protein is optimal is still being researched. The current recommendation for protein intake is between 10% and 35% of your daily calories. For a 2,000-calorie diet, this equates to 200-700 calories from protein, or 50-175 grams. However, it's important to note that this can vary depending on individual factors such as gender, age, activity levels, and weight.
For sedentary adults, the recommended dietary allowance to prevent deficiency is 0.8 grams of protein per kilogram of body weight. This is equivalent to 7 grams of protein for every 20 pounds. For example, an adult weighing 150 pounds (68 kilograms) should consume about 54 grams of protein per day. As people age, muscle breakdown accelerates, and older adults may need slightly more protein, ranging from 0.5 to 0.7 grams per pound of body weight, to help rebuild muscle and maintain strength.
Athletes and individuals engaging in strength training or endurance activities require more protein due to their increased muscle mass and physical demands. The recommended protein intake for endurance athletes is 0.5 to 0.6 grams of protein per pound of body weight, while strength athletes may need up to 0.7 to 0.8 grams per pound. Additionally, it is suggested that athletes aim for about 1 gram of protein per pound of lean body mass, with strength athletes potentially requiring up to 2 grams per pound.
While protein is important, it should not be the sole component of a meal. It should accompany other nutritious foods like fruits, vegetables, and whole grains. Lean meats, fish, nuts, seeds, beans and legumes are excellent sources of protein and can be included in various recipes to enhance protein intake. It is also beneficial to space out protein consumption throughout the day, rather than consuming most of the daily protein in one meal.
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Frequently asked questions
The ideal percentage of carbohydrates in your diet depends on your lifestyle and other factors. However, studies have shown that a diet consisting of 50-60% carbohydrates is associated with a minimal risk of all-cause mortality.
Fat is an important nutrient for energy, cell growth, and the absorption of certain vitamins. The recommended percentage of fat in your diet is between 30% and 40%.
The recommended percentage of protein in your diet is between 10% and 35%. The specific amount depends on factors such as gender, age, and physical activity. For example, men generally require more protein than women, and older people require more protein to prevent sarcopenia.
It is recommended to get your protein from healthy sources such as low-fat dairy products, fish, nuts, beans, lean chicken, and turkey. It is also important to include plenty of fruits, vegetables, and whole grains in your diet.
