A well balanced diet means getting the right nutrients from foods and beverages to supply enough nutrition and energy to support your bodies normal growth and development and prevention of certain diseases.
There is not just one perfectly balanced diet. The appropriate amount of energy and nutrients for your body is based on many factors including age, sex, body mass, and physical activity level.
Balancing nutrients and calories all starts with building a healthy plate….
The Food Groups
Fruits: “focus on fruits” (~2 cups)
– Bananas, Oranges, Berries, Melon, Mango etc.
-100% fruit juice
Vegetables: “vary your veggies” (~3 cups)
–Non-Starchy -salad greens, broccoli, zucchini, cucumber, cabbage etc.
Dairy: switch to fat free or non-fat (3 servings)
– milk, cheese, yogurt
– milk substitutes (almond milk, soy milk)
Protein: go-lean with protein
-poultry, 85% or higher ground beef
-fish
-eggs
– tofu, tempeh or other soy based products
– nuts, nut butters, seeds
Grains: make at least half your grains “whole”
– 100% Whole Wheat bread, english muffins, bagels
– Rice, pasta, cereal, oatmeal, quinoa
– Starchy vegetables: potato, sweet potato, corn, peas, squash
Balancing Nutrient Needs
Balance Energy Needs
Check out this Sample Menu based on an average 2000 Calorie diet for a week of balanced meal ideas!