Tips for Achieving a Balanced Diet

Confused about how to achieve a balanced diet? If so, you're not alone. Many people struggle with finding the right combination of foods to achieve their optimal weight. Whether you're trying to lose weight, gain weight or maintain weight, eating a balanced diet can help achieve your goals.

The United States Department of Agriculture created a website dedicated to helping Americans understand which food combinations provide a balanced diet. According to MyPyramid.gov, eating balanced meals can reduce risk of chronic health conditions including certain types of cancer, heart disease, stroke, colorectal disease, bone loss, kidney stones and high blood pressure.

To achieve a balanced diet, it's important to base food intake on age, sex, weight, height, daily activity level and special health needs. Preschoolers have different dietary needs than school-age children and teens. Pregnant and breastfeeding women require more nutrients than menopausal women. Bodybuilders need higher intakes of carbohydrates and proteins than people who engage in simple exercise routines.

However, all diet plans should consist of grains, fruits, vegetables, dairy and protein. Combined, these foods provide necessary vitamins and minerals to fuel the body throughout the day. The problem most people encounter is determining the quantity of food required from each food category.

Grains

According to the USDA, grains are categorized as whole grains or refined grains. Whole grains refer to foods that have not been processed and include the grain kernel. Refined grains are those that have been milled and enriched with B vitamins.

Some of the more common whole grains include brown rice, whole grain barley, whole rye, whole cornmeal, oatmeal, popcorn, wild rice, whole wheat flour, millet, quinoa and amaranth.

Common refined grains include crackers, couscous, grits, corn flakes, pasta, white flour and white rice.

The USDA recommends half of grains eaten should consist of whole grains. The amount of grains required varies by age, sex and physical activity, but the average amount required by men is 6 to 8 ounces per day, while women require 5 to 6 ounces daily.

Fruits

Fruits provide our bodies with vitamins, minerals and fiber. Due to their portability, fruits are the perfect fast food. They can be consumed for breakfast, lunch, dinner and snacks. Some fruits are higher in calories than others, so it can be helpful to invest in a calorie counter book or use online calorie tools.

The beautiful thing about fruits is they are cholesterol-free and low-fat. Most are sweet, making them the perfect substitution for calorie-rich desserts. Eating whole fruits is a great way to obtain necessary dietary fiber.

Another great thing about fruits is the bounty of choices. Some of the more popular include apples, bananas, oranges, berries, cherries, citrus fruits, mangoes, melons, peaches, pears, plums, dates and raisins.

A serving of fruit consists of 1 cup fresh or 1/2 cup dried. Servings can also be based on fruit size. For example, 1/2 large apple or one small apple is considered a serving. A serving of plums equals two large or three medium, while a serving of strawberries equates to eight large berries.

Women should strive to consume 1-1/2 to 2 cups of fruit per day, while the recommended daily allowance for men is 2 cups.

Vegetables

Oh, the dreaded vegetables! Many people struggle to consume a sufficient amount of vegetables. Others smother them in butter or cheese sauce and take away from this naturally low-calorie food choice.

There are dozens of vegetable choices, and with a little creativity, it is easy to consume the recommended daily allowance. Vegetables are divided into five categories including green, orange, starchy, dry beans and peas, and other vegetables. A complete list is published at MyPyramid.gov.

Popular green veggies include green leaf lettuce, romaine lettuce, spinach, collard greens, kale, bok choy and broccoli.

Orange vegetables include carrots, sweet potatoes, pumpkin, acorn squash and butternut squash.

Starchy vegetables include potatoes, corn, green peas and lima beans.

Dry beans and peas include chickpeas, black-eyed peas, split peas, soy beans, navy beans, lentils, kidney beans and pinto beans.

Other vegetables include cauliflower, celery, Brussels sprouts, artichokes, cabbage, beets, asparagus, cabbage, cucumbers, bell peppers, mushrooms, green beans, onions, zucchini, turnips, tomatoes and vegetable juice.

The USDA calculates vegetable servings as 1 cup raw or cooked vegetables, 1 cup vegetable juice or 2 cups raw leafy greens.

Recommended daily allowances for women range between 1-1/2 to 2 cups per day, while men should strive to consume 2 cups daily.

Dairy

Dairy products are an important part of a balanced meal because they provide the body with calcium. People who are lactose-intolerant or live a vegan lifestyle can obtain calcium through other food sources such as tahini paste, almonds, walnuts, broccoli, okra, figs and curly kale.

Popular dairy choices include milk, cheese, yogurt, frozen yogurt, puddings made from milk and ice cream.

The USDA Food Pyramid classifies serving sizes based on the type of dairy food. A serving of milk or yogurt is 1 cup, while a serving of natural cheese is 1-1/2 ounces or 2 ounces of processed cheese. A serving of pudding is 1 cup, while ice cream is 1-1/2 cups.

Since dairy servings vary, it can be helpful to review the chart provided at MyPyramid.gov. This guide makes it easier to make smart choices and not over-indulge with high fat dairy products.

The USDA recommends 3 cups per day for men and women. Remember, when it comes to dairy products a cup does not literally mean 1 cup. The term 'cup' refers to serving size as opposed to actual volume.

Protein

Protein can be considered as fuel for your body's gas tank. It helps us do our daily tasks by providing nutrients to our muscles, skin, and hair, and transports oxygen throughout our body. People often think of meat as their source of protein, but a bounty of foods provides us with this necessary nutrient.

While lean meats are a good source of protein, other sources include: eggs, dry beans and peas, nuts and seeds, finfish, shellfish, tempeh, and texturized vegetable protein.

The USDA recommends men consume 5-1/2 to 6-1/2 ounces of protein daily, while women should strive for 5 to 6 ounces per day.

An ounce of protein does not necessarily equate to one ounce by volume. For example, a one-ounce serving of nuts is actually 2 ounces by volume. Use this handy protein conversion chart to determine actual serving sizes.

Conclusion

Learning how to eat a balanced meal can be challenging, but with the right tools and knowledge it can be accomplished. There are numerous cookbooks that offer tips for healthy eating, along with plenty of online resources.

It can be beneficial to create a weekly meal plan that includes grains, fruits, vegetables, dairy, and protein. Taking time to plan ahead can minimize temptation to reach for fatty, calorie-laden foods that rob your body of precious nutrients and pack on the pounds. Treat your body well and it will reward you with energy, clear thinking, and good health!

Sources:
MyPyramid.gov
International Osteoporosis Foundation: Calcium-Rich Foods