Eating a Balanced Diet - What Does This Mean?

A Balanced Diet

Eating a balanced diet means getting wholesome portions of the five basic food groups each day. Use the food pyramid as a guide for how many servings of each food group you should be getting each day. A balanced diet means eating a wide collection of foods, as well as eating everything in moderation.

The Food Pyramid

Food Groups

The five food groups are: (1) grains, (2) vegetables, (3) fruits, (4) dairy, and (5) meat and meat alternatives. A balanced diet contains something from each of these food groups every day. Some food groups require more servings than other, for instance you need more servings of vegetables than dairy. Oils and sweets are also a part of the food pyramid, but should be consumed with discretion. Daily serving recommendations depend on any factors such as age and action level, which should be taken into account when determining your personal daily food pyramid.

1. Grains

The recommended amount of servings of grains is 6 to 11 per day, depending on your age and action level. Grains comprise bread, rice, pasta and cereal. Choose whole grains and exertion to avoid "white grains," such as white bread and white rice. Look for food labels containing "whole grain" in pastas and breads.

2. Vegetables

To eat a healthy, balanced diet you should have from 3 to 5 servings of vegetables a day. Vegetables are a original source of vitamins and minerals and we cannot live without them. Fresh vegetables are the best choice but cooked vegetables and vegetable juice are also acceptable. Try to eat a large collection of vegetables each day, together with many distinct colors.

3. Fruits

Fruits are full of vitamins and minerals. It is recommended that you have between 2 to 4 servings of fruit each day. If you opt for fruit juice, make sure it is 100 percent juice with no sugar added. Choose whole fruits as much as possible since they have the added bonus of fiber.

4. Dairy

The dairy group consists of milk, yogurt and cheese. It is recommended that you have between 2 to 3 servings of dairy products per day. Choose low-fat options, when possible. Dairy is an important source of calcium and other vitamins. If you are lactose-intolerant or vegan, it is important to get these vitamins elsewhere, such as from soy milk.

5. Meat and Meat Alternatives

Meat and meat alternatives are an important source of protein as well as other vitamins and minerals. Foods that fall into this class comprise fish, poultry, beef, pork, eggs, beans, nuts and tofu. It is recommended that you have between 2 to 3 servings of meat or meat alternatives per day. Choose leaner meats since they have fewer animal fats.

Oils

Limit this food group as much as possible. Good fat sources comprise fish, nuts and vegetable oils. Keep in mind that oils from plant sources (vegetable and nut oils) do not comprise any cholesterol. Limit solid fats such as butter, stick margarine, shortening and animal fat.

A wholesome diet is one that emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.

Eating a Balanced Diet - What Does This Mean?