A balanced diet is key to good health. It includes whole foods like fruits, vegetables, lean protein and whole grains while limiting empty calories and unhealthy fats.
A healthy diet provides a daily dose of vitamins and minerals while keeping weight in check. It also incorporates healthy fats, low-sugar beverages and adequate water intake. Visit chaselynnwilliams.com to learn more.
Proteins are important in a balanced diet because they are used to build and repair tissues, as well as to protect muscle mass. They also provide energy. Proteins are made up of chains of building blocks called amino acids. There are two types of amino acids: non-essential and essential. Non-essential amino acids can be produced by the body, while essential amino acids must be consumed through food. Protein is found in a variety of foods such as meat, poultry, fish, eggs, dairy, soy products and some vegetables.
A balanced diet should include a wide variety of food from the five main groups including grains, fruits, vegetables, proteins and dairy. A healthful diet can help to prevent chronic diseases and promote healthy weight loss.
The key to a balanced diet is making smart choices throughout the day. Choose nutrient-rich foods like fruits, vegetables, lean meats, whole grains and low-fat dairy and limit foods high in saturated fat and added sugars.
Eating a balance of nutritious foods is important for everyone, regardless of sex, age or lifestyle. University Hospitals can help patients create a personalized diet plan to fit their needs and achieve their health and wellness goals. To learn more, visit our nutrition website or contact us to schedule an appointment with one of our registered dietitians.
Vegetables
Vegetables provide important nutrients, such as fiber, potassium and folate. They also help improve digestive health and lower the risk of some chronic diseases.
A balanced diet includes a variety of vegetables that are prepared in a manner that maximizes their nutritional value. This may include steaming, roasting, or adding them to soups and stir-fries.
It is recommended that you eat 1 to 4 cups of vegetables per day. These vegetable options can include greens, squash, tomatoes, carrots, peppers, and beans. Vegetables are low in calories and contain a large amount of water and fiber, which make them filling foods. This is why they are a key component of a weight loss diet, as well as a healthy one.
Many vegetables are rich in vitamin C, which is needed to keep the immune system strong. Leafy green vegetables also provide antioxidants that protect against cancer and aging.
A balanced diet includes a variety of fruits, vegetables, whole grains, lean proteins and dairy or milk alternatives. It is recommended that you eat a variety of foods from each of these groups every week to maintain good nutrition. Try to add colors to your plate – this can be done by adding a berry smoothie for breakfast, a spinach wrap and cucumber at lunch, and a broccoli-stuffed baked potato at dinner. Eating a rainbow of food will ensure that you are getting all the vitamins, minerals and fiber your body needs to stay healthy.
Fruits
A diet rich in fruits and vegetables is recommended because they are naturally good for you, providing vitamins and minerals that promote health and help protect against some diseases. You should aim to get at least 5 serves of vegetables and 2 serves of fruit each day as part of a balanced diet. It is best to buy fresh fruit and vegetables when they are in season. If fresh produce is not available, canned or frozen vegetables and fruits are also good choices.
Fruits are a key source of sugar, but they are natural and provide fibre, so they are less likely to raise blood sugar levels than candies and many sweet desserts. Fruits are also a valuable source of phytochemicals, which have antioxidant properties that may protect against cancer and other diseases.
You should try to eat a variety of fruits and avoid eating too many high-sugar fruit (such as raisins, dates, figs, pineapple and mango). Instead, choose low-sugar options like bananas, apples, oranges and berries.
Some fruits are naturally high in salt and/or fat, so you should read the Nutrition Information Panel to see how much sodium or saturated fat they contain. You should also try to avoid foods that are high in trans fats, added sugars or unhealthful vegetable oils. Takeaway food, cakes, biscuits, soft drinks and fried foods should be eaten only occasionally and in small amounts, as these are generally high in saturated fat, added sugars and/or unhealthful vegetable oils.
Dairy
Despite the recent popularity of “extreme diets” that have recommended eliminating dairy foods, milk and dairy play an important role in a balanced diet. Milk and dairy products provide nutrients that are essential for good health, including calcium, which helps support bone strength, vitamin D, which supports healthy immune function, and phosphorus, which is necessary for proper cell function and to reduce blood pressure.
Dairy is also a key source of protein and is recommended by international dietary guidelines. It provides essential fats, particularly omega-3 fatty acids and conjugated linoleic acid (CLA), both of which are found in higher amounts in grass-fed dairy compared to conventionally raised dairy (1, 2).
Fortified soy beverages and yogurt are part of the dairy group as their nutrition content is similar to that of milk and may be helpful for people who are lactose intolerant or choose not to consume dairy foods. Non-dairy sources of calcium include leafy green vegetables, nuts and seeds and the “milks” made from plant proteins such as almond, oat, rice and hemp (2, 3).
A balanced diet prioritizes nutrient density to support overall wellness. This includes a variety of fruits and vegetables, whole grains, lean proteins, dairy or dairy alternatives, and vegetable oils. A nutrient-dense diet promotes good weight management, helps prevent disease and keeps your body running optimally.
Fats
Fats provide the body with energy and help protect tissues. They are also used to store energy for future use or to serve as a source of heat. All fats, including unsaturated fats, are important in a healthy diet. The body can not make some fats, such as omega-3 and omega-6 fatty acids, so they must be consumed through food.
Healthy fats help regulate cholesterol, support a normal heartbeat and aid in the absorption of certain vitamins (especially vitamin A, D and E). Unsaturated fats include monounsaturated and polyunsaturated fats. These fats are found in foods like salmon, avocados and nuts. They are also found in vegetable oils such as sunflower, soybean, canola and olive oil. Unsaturated fats should replace saturated fats, but be careful not to overdo it as they can still be high in calories.
A balanced diet is a combination of fruits, vegetables, grains, proteins and dairy or non-dairy alternatives. It should be low in sugars and salt, and contain adequate amounts of iron and calcium. A balanced diet also helps to prevent disease and promotes good health.
Weight Management
Carbohydrates
Carbohydrates are a macronutrient and one of the three primary ways that our body takes in energy. They are found in starches and sugars from grains, vegetables, fruit and dairy products. They are converted to glucose or blood sugar in the body and are essential for all cells and the brain. Carbohydrates also provide a source of energy for the working muscles in the body. When the body is deficient in carbohydrates, it will look to other sources of energy such as protein or fat.
Although carbohydrates have gotten a bad rap in recent years, they are still a vital part of a balanced diet and should make up 50- 60% of your calories. The key is to choose carbohydrate foods that are nutrient-dense, such as whole grains, fruits and vegetables and low-fat milk and dairy products. Avoid foods that are high in added sugar and other refined carbohydrates (e.g., white flour, pastries and sodas).
In addition to containing carbohydrates, the healthy eating plan should include dietary fiber and a moderate amount of fats (from lean meats, fish, eggs, nuts and seeds) and micronutrients (vitamins and minerals). The diet should be free of trans fats and added sugar and contain moderate amounts of saturated and unsaturated fats, along with adequate water. It should be low in salt and should also limit processed foods, which are often high in sodium, trans fats and added sugar.