Wise Diet Planning: The Principle Of Balance

A wise diet plan should be about more than just short-term weight loss goals and food restrictions. Instead, it should be about promoting positive change and incorporating sensible eating into your daily lifestyle. The six basic principles of diet planning are adequacy, balance, calorie control, density, moderation and variety. A balanced diet includes foods containing sufficient amounts of each class of nutrients, such as calcium, iron, protein, vitamins, carbohydrates and fats. It's also important to remember that everything should be consumed in moderation.

Adequacy

The U.S. Department of Agriculture provides a great blueprint for a balanced diet with its five food groups: grains, proteins, vegetables, fruit and dairy. Consuming the proper amount of servings from each category ensures a well-proportioned diet. For example, while milk is a good source of calcium and fish provides necessary iron and protein, the two are not enough alone. Other essential vitamins, carbohydrates and fats are found in whole grains, vegetables and fruits.

It is possible to eat healthy foods and still overindulge. Therefore, a reasonable calorie allowance must be established. The amount of energy the body receives from incoming food needs to match the amount of energy needed for the body to sustain its biological and physiological activities.

It is important to note that a diet can have all the aforementioned characteristics, but still lack variety. While some people are creatures of habit and don't mind eating the same meals every day, most of us crave a wide array of choices and tastes. Good nutrition does not have to be boring. The USDA's food groups allow you to receive the proper nutrients while having a great selection of foods to pick and choose from.

Balance

The amount of energy the body receives from incoming food needs to match the amount of energy needed for the body to sustain its biological and physiological activities. This means that it is possible to eat healthy foods and still overindulge. Therefore, a reasonable calorie allowance must be established.

A balanced diet also means having variety. It is possible for a diet to have all the aforementioned characteristics, but still lack variety. While some people are creatures of habit and don't mind eating the same meals every day, most of us crave a wide array of choices and tastes. Good nutrition does not have to be boring. The USDA's food groups allow you to receive the proper nutrients while having a great selection of foods to pick and choose from.

Socrates once said, "Everything in moderation; nothing in excess." Though over 2,500 years old, this adage still holds true.

Calorie control

To achieve this, it is recommended that people eat less while still supporting good health. This can be achieved by incorporating a variety of foods into the diet, including whole grains, vegetables, fruits, proteins, and dairy. These food groups provide the body with the essential nutrients it needs while also helping to control calorie intake.

For example, while milk is a good source of calcium and fish provides necessary iron and protein, these two food groups alone are not enough to meet all the body's nutritional needs. Other essential vitamins, carbohydrates, and fats are also needed, which can be obtained from a variety of other food sources.

It is important to note that it is possible to eat healthy foods and still overindulge. Therefore, portion control and moderation are key aspects of calorie control. As the ancient Greek philosopher Socrates once said, "Everything in moderation; nothing in excess." This adage still holds true today and is an important principle of wise diet planning.

Density

Diet planning is a complex and often confusing topic. However, there are some basic principles that can help guide us towards healthier eating habits. One of the most important principles is density.

For example, a small handful of nuts is high in density because it provides essential fatty acids, protein, and vitamins, all while being relatively low in calories. On the other hand, a large bag of crisps is low in density because it offers very little nutritional value beyond a high calorie count.

When planning a diet, it's important to focus on high-density foods that will provide your body with the nutrients it needs without excess calories. This doesn't mean that low-density foods are off the menu entirely, but they should be consumed in moderation as part of a balanced diet.

By prioritising density in your diet planning, you can ensure that you're getting the most nutritional value from your food choices, which will support your overall health and well-being.

Variety

The USDA's food groups allow you to receive the proper nutrients while having a great selection of foods to pick and choose from. The five food groups are grains, proteins, vegetables, fruit and dairy. Consuming the proper amount of servings from each category ensures a well-proportioned diet. For example, while milk is a good source of calcium and fish provides necessary iron and protein, the two are not enough alone. Other essential vitamins, carbohydrates and fats are found in whole grains, vegetables and fruits.

It is possible to eat healthy foods and still overindulge. Therefore, a reasonable calorie allowance must be established. The amount of energy the body receives from incoming food needs to match the amount of energy needed for the body to sustain its biological and physiological activities. This is known as "budgeting" your calories.

Socrates once said: "Everything in moderation; nothing in excess." This is still good advice today.

Frequently asked questions