A balanced diet refers to an eating plan which includes food from each of the five major food groups. MyPlate or an old-school food pyramid can help guide this decision-making process.

Create an achievable goal. For instance, setting out to increase vegetable servings per day or decreasing added sugars are both great places to start.

Protein

Fill a quarter of your plate with protein foods such as meat, fish, poultry eggs tofu beans and nuts.

Protein is essential to proper body and brain functioning, helping build muscles, skin, hair and nails. Lean proteins are an excellent source of protein; but plant-based sources like quinoa, brown or wild rice, beans or nut butters also contain essential protein sources.

Avoid highly processed foods as these may contain little nutrition and high in calories – examples include fast food, fried foods, chips and cookies.

The USDA suggests consuming a diet composed of whole fruits and vegetables, whole grains, dairy and protein products in moderation – commonly referred to as a balanced diet. Their interactive tool MyPlate Plan makes it easier for individuals to visualize what a healthy diet might look like for themselves.

Carbohydrates

Carbohydrates provide fast and short-term energy sources to the body. In underdeveloped nations, carbohydrates from cereals and starchy root vegetables may account for as much as 90% of energy intake from diet alone.

Fiber, vitamins, and minerals can be found in whole grains foods; however, in many parts of the world a majority of carbs come from processed food sources like cookies, cakes, and candy bars.

Carbohydrates are typically broken down quickly in the digestive tract to form glucose (blood sugar), which provides energy for every cell throughout the body. As people engage in physical activity, carbs should be increased to replenish and replace glycogen stores – particularly if exercising for extended periods or at a high intensity level. Carbs should ideally come from healthy, unprocessed sources like beans, whole grains, fruits and vegetables.

Fats

A balanced diet is crucial in providing your body with all of the essential vitamins and minerals it requires for optimal functioning, while at the same time helping you avoid unhealthy food such as added sugars, saturated fats and salt which could otherwise contribute to weight gain, high cholesterol levels and cardiovascular disease.

Dietary fats are essential nutrients that your body requires, yet should be restricted as they contain more calories than proteins or carbohydrates. Fats can be found in many food items including meats, oils, nuts and seeds.

To maintain a balanced diet, aim to fill half your plate with vegetables and fill out one-fourth with proteins such as dairy products such as milk and cheese, lean meats such as chicken, fish and pork, beans as well as fruit as snacks.

Vegetables

Vegetables are nutrient-rich food sources, providing our bodies with essential fiber, vitamin A & C, calcium and iron. Furthermore, vegetables contain antioxidants which protect us against age-related illness.

Set yourself an ambitious daily vegetable goal of at least two servings from both starchy and non-starchy varieties, like a veggie smoothie at breakfast, a vegetable sandwich on whole grain bread for lunch and broccoli stuffed squash as your dinner choices.

Utilize healthy cooking methods, like steaming and sauteing, to preserve the nutrition of vegetables. Avoid boiling too long as this could reduce water-soluble vitamins like Vitamin C and Folate. Vary your veggie choices so that you are getting all essential vitamins.

Fruits

A balanced diet should consist of five servings of fruits and vegetables per day. Fruits contain essential vitamins, minerals and fiber. Berries, avocados and citrus fruit are great examples; as each fruit offers unique nutrition. Eating an assortment of fruit varieties will increase health benefits.

Fruits contain natural sugars, but are still more nutritious than candy and many sweet desserts. For optimal nutrition, it is advised that most of your fruit consumption come from whole food rather than 100% fruit juice; try eating fruits from all colors of the rainbow, while selecting seasonal and local options whenever possible. Fruits make great breakfast additions when blended into smoothies or added to salads while vegetables provide vital nutritional support when included as part of a protein-rich meal.

Dairy

An adequate diet can be one of the best defenses against heart disease and other serious health problems, like obesity. By eating a wide range of nutritious food options that contain essential vitamins and minerals while simultaneously filling you up, eating balanced is one way to combat cardiovascular diseases and maintain weight control through plenty of fiber intake.

Dairy products provide a nutrient-rich food group, such as regular and lactose-restricted milk, yogurt, cheese, and kefir. Dairy can also be used to make sauces, soups and stews.

While dairy industries have earned themselves a positive public perception through well-publicized advertising campaigns that feature celebrities with milk mustaches, it is wise to limit our intake. Instead, choose low-fat and fat-free alternatives when adding dairy into your diet.