What Is a Balanced Food Diet?
In order to consume a balanced diet, you have to eat from every food group. According to the United States Department of Agriculture, the essential food groups are grains, vegetables, fruits, oils, milk, and protein. The recommended amounts for each food group vary based on your body weight and level of activity. Different groups, such as children, the elderly and pregnant women also have unique requirements. In order to find out exactly how much of each group you should consume, talk to your health care provider or schedule an appointment with a dietician.
-
Grains
-
The USDA food pyramid divides grains into two groups--whole grains and refined grains. Whole grains, as their name suggests, contain the entire kernel. Refined grains only contain part of it. Whole grain products are higher in fiber and have a more positive impact on our overall health than refined grains. Good examples of whole grain products include whole wheat bread and pasta, brown rice, oatmeal, and bulgur. Adults on a 2,000 calorie per day diet should consume 6 oz. of grains daily.
Vegetables
-
Vegetables are an essential part of a balanced diet. They are generally low in calories and loaded with disease fighting antioxidants. Adults on a 2,000 calorie per day diet should aim for 2.5 cups of vegetables daily. Products that contain 100-percent vegetable juice count towards this goal.
-
Fruits
-
A common myth is that you can eat fruits or vegetables to achieve a balanced diet. However, that is not the case. A balanced diet consists of both fruit and vegetables. They each deliver their own unique blend of essential vitamins and antioxidants. Like vegetable juice, 100-percent fruit juice is a way to add fruit to your diet. Adults on a 2,000 calorie per day diet should consume 2 cups of fruit per day.
Oils
-
Oils are a way to consume essential healthy fats like omega-3 fatty acids. Olive oil is one of the best examples. There are also foods that naturally contain heart healthy oils such as almonds, salmon, and avocados. These foods can count towards the oil group as part of your balanced diet. Unfortunately, certain oils and oil-based foods, such as margarine and mayonnaise, are high in saturated or trans fats. Be sure to check product labels and purchase oils that mainly consist of unsaturated fats. The USDA recommends 6 tsp. of oil daily for adults on a 2,000 per day calorie diet.
Milk
-
Milk is a part of the UDSA food pyramid because of its high calcium content. This group not only includes milk but also cheese and yogurt. Since milk products can be high in fat, purchase the low fat or skim varieties. If you're lactose intolerant, look for calcium fortified products such as soy milk or orange juice. Adults on a 2,000 calorie per day diet should aim for 3 cups of milk daily.
Meat and Beans
-
The USDA refers to this last group as meat and beans, but it might be more accurately called the lean meat, fish, beans, nuts or seeds category.
Even if you're not a vegetarian, you should try to consume nuts and seeds as part of your balanced diet. Nuts make a good snack since they're high in protein, vitamins, and essential fatty acids. They're also part of the oil category and the meat and beans category which makes it even easier to fulfill your balanced diet.
Since most meats are high in saturated fat, choose lean cuts. You should also try to consume fish two to three times per week. Adults who consume 2,000 calories per day should stive for 5.5 oz. daily from the meat and beans category.
-
