Basics of a balanced diet

We have all been told to eat a balanced diet, yet many of us are unclear as to what exactly a balanced diet is. A balanced diet provides you with a variety of nutrients including vitamins, minerals, fiber, fluids, and macronutrients such as carbohydrate, protein, and fat. It is not excessive or deficient in any one nutrient category and will provide enough nutrients to maintain health without contributing to weight loss or gain. Balance your caloric intake with physical activity, so you can maintain a healthy weight.

Make healthy food choices. Be sure that the majority of your daily intake comes from whole grain breads, cereals, and other starches. These are a major source of energy and fiber, B vitamins, and select minerals, like iron. Eat 6 to 11 servings from this food group daily. Increase your fiber content. Adults should eat 20 to 35 grams of fiber a day. Replace white rice, bread, and pasta with brown rice and whole grain products and whole grain cereals. Two to 3 times per week, trade legumes (beans) for meat in chili and soups. Children over age 2 should consume an amount of fiber equal to or greater than their age plus 5 grams per day.

Eat 2 to 4 servings of fruits and 5 or more servings of vegetables each day. Fruits and vegetables provide important vitamins as well as necessary fiber, fluid, electrolytes, and phytochemicals. To enhance intake of all the beneficial nutrients in fruits and vegetables, it is best to select fruits and vegetables of all colors. Raw fruits and vegetables contain the most vitamins, minerals, and fiber. Be sure not to overcook your vegetables.

Milk and dairy products are rich in calcium, vitamin D, and vitamin A. Eating 2 to 3 servings daily will help promote optimal bone health as well as muscle and nerve function. Remember, when selecting milk and dairy products, it is best to choose low fat varieties. At least 3 servings of dairy products a day are needed by teenagers and young adults to age 24 and women who are pregnant or breastfeeding.

Balance carbohydrates with proteins. Eat at least 8 grams of protein per 20 pounds of body weight. Eat a variety of foods to be sure that you get all of the amino acids you need. Soybeans, tofu, and other soy-based foods are excellent alternatives to red meat. Eat 2 to 4 servings of soy a week. A high protein diet (such as red meat, cheese, and full-fat dairy products) that is high in saturated fat and low in vitamins and minerals may increase the risk for heart disease. Cut back on highly processed carbohydrates (like commercially prepared foods) and increase protein to improve levels of blood triglycerides and HDLs.

Salt is 40 percent sodium. Six grams of salt contain 2400 milligrams of sodium. One teaspoon of salt has about 2000 milligrams of sodium. That means we need about one teaspoon of salt per day. To find out how much sodium is in a food product, read its food label located on the back or side of the package.

Refer to food labels to identify the amounts of sodium, fat, protein, carbohydrate, fiber, vitamins, and specific ingredients in the food you are buying. If you have children under the age of 2 years, check with your pediatrician to find out the best balance of foods and servings for their diet.

Last Reviewed 2005

Disclaimer: This content is reviewed periodically and is subject to change as new health information becomes available. The information provided is intended to be informative and educational and is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional.

HIL File NUTR4822.RF2 VRS# 6903 Data Version 7.0 Copyright 1999, 2003 McKesson Health Solutions LLC. All rights reserved.