Balanced diet

• Illustrations
• Alternative names
• Definition
• Function

• Food Sources
• Side Effects
• Recommendations
• References

Alternative names    Return to top

Definition    Return to top

A balanced diet refers to intake of appropriate types and adequate amounts of foods and drinks to supply nutrition and energy for the maintenance of body cells, tissues, and organs, and to support normal growth and development.

Function    Return to top

A well-balanced diet acts to provide sources of energy and nutrition for optimal growth and development.

Food Sources    Return to top

Milk group (milk and milk products)

• milk, cheese, yogurt

• meat: chicken, fish, beef, pork, lamb
• legumes: beans and peas
• nuts and seeds

• fruits
• vegetables

• whole grain breads
• enriched breads
• rice
• pasta

Side Effects    Return to top

An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

Recommendations    Return to top

The term "balanced" simply means that a diet adequately meets your nutritional needs while not providing any nutrients in excess. To achieve a balanced diet, you must consume a variety of foods from each of the food groups.

There are several guidelines available to help a person plan their balanced diet. They include:

• The Food Guide Pyramid
• The U.S. Dietary Guidelines (RDA guidelines)

General Guidelines

• eat at least 3 meals each day
• do not skip breakfast
• eat foods from each of the Four Food Groups at every meal

The most important step to eating a balanced diet is to educate yourself with what your body needs, and read the nutrition label and ingredients of all the food that you eat.

New dietary guidelines set forth by the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA), recommend fewer calories and smarter food choices.

Some of the key recommendations:

• Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
• Balance your calorie intake with exercise. Slowly decrease your caloric intake while increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduce sedentary activities.
• Two cups of fruit and 2½ cups of vegetables per day are recommended for persons following an average 2,000-calorie per day diet.
• Three or more ounce-equivalents of whole-grain products are recommended per day.
• Three cups per day of fat-free or low-fat milk or equivalent milk products should be included.
• Fewer than 10% of calories should come from saturated fatty acids. 
• Trans fatty acids should be avoided.
• Cholesterol intake should be less than 300 mg/day.
• Total fat intake should not exceed 20% to 35% of calories. Choose "good" fats  such as  fish, nuts, and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable.
• Stay away from added sugars and sweeteners. 
• Consume less than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limit salt added in food preparation.
• Do not drink more than one drink per day for women, two drinks per day for men.  Certain individuals groups should abstain completely.

References    Return to top

Dietary Guidelines for Americans 2005. Rockville, MD: US Dept of Health and Human Services and US Dept of Agriculture; 2005.