A balanced diet ensures the body gets the essential nutrients it needs to sustain energy levels, protects the body from certain diseases and also promotes overall health. Eating a balanced diet includes eating a variety of foods every day from each of the foods groups to ensure the body gets a healthy proportion of carbohydrates, protein, fat, fiber, and vitamins and minerals. A well-balanced diet also includes drinking enough water to replenish the water that is lost throughout the day through normal bodily processes such as sweating, breathing, and waste elimination.
Why Eat a Well-Balanced Diet
Research shows diet plays a role in helping to prevent diseases such as heart disease, certain types of cancer, and obesity. A healthy, balanced diet reduces the risk of diabetes, and studies also show that food has a direct impact on energy and mood. Those who eat a balanced diet that includes food from all food groups may find it easier to maintain or lose weight.
How to Eat a Balanced Diet
The USDA's Dietary Guidelines for Americans provides an outline of what a balanced diet should consist of. The USDA suggests adults who get less then 30 minutes of moderate exercise daily should eat the following servings of foods every day:
- 1.5 to 2 cups of fruits
- 2 to 3 cups of vegetables
- 6 to 8 ounces servings of grains (preferably whole grains)
- 2 to 3 servings of low-fat dairy
- 5.5 to 6.5 ounce servings of meat or meat alternatives
- 6 to 7 teaspoon servings of healthy fats while limiting unsaturated fat
The Institute of Medicine Food and Nutrition Board recommends a balanced diet that is made up of:
- 45 to 65 percent carbohydrates
- 10 to 35 percent protein
- 25 to 35 percent fat
- 38 grams of fiber per day for men
- 25 grams of fiber per day for women
Calories Count
While eating a variety of foods is important to a well-balanced diet, calories are also important, especially when trying to lose or maintain a healthy weight. How many calories one needs depends on a variety of factors including height, weight, age, gender, and those who are physically active will need more calories than individuals who live a sedentary lifestyle.
References:
Institute of Medicine of the National Academies. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. Access October 15, 2009 from Nap.edu.
U.S. Department of Health and Human Services and the Department of Agriculture (USDA). (2005). Dietary Guidelines for Americans 2005. Accessed October 15, 2009 from Health.gov.
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