What Makes a Balanced Diet?
In a world where everything has become an industry, it’s hard to know exactly what it means to eat a balanced and healthful diet; however, a generally healthy diet is simpler to achieve than you might think.
A healthful diet is comprised of grains, vegetables, fruits, and protein. Dairy may also be helpful to some.
Understanding the Food Groups
So what does the MyPlate look like in real life? First, we need to understand what foods go into each of these groups.
Grains and Starches
Grains are your major starches and main source of carbohydrates, a vital nutrient. Whole grain is best, but set realistic goals if transitioning to whole grain options. For example, try starting with half whole, half refined ("white"), and make realistic goals to help transition to more whole grains. Whole grains have nutrients that are stripped in the process of refining grains. Some nutrients found in whole grains include B vitamins, oils, protein, and fiber. Because of the fiber, whole grains will keep you full and satisfied for longer.
oatmeal
flour/bread/pasta
corn, potatoes, peas (starchy vegetables)
rice
noodles
Vegetables
Next to grains, your diet should consist of a variety of vegetables. Whether fresh, frozen, or canned, vegetables have a lot of nutrients that you definitely don't want to miss out on. Vegetables are your second main source of fiber, are full of vitamins, minerals, and phytochemicals, and typically have a lot of water. Whether it's a salad, roasted brussels sprouts, or creamed spinach, make veggies an intentional habit.
greens (spinach, collard, green or red lettuce, kale, iceberg lettuce, etc)
asparagus
broccoli
cauliflower
artichoke
carrots
mushrooms
onions/green onions
artichoke
bell peppers, cucumbers, tomatoes and avocado are technically considered fruit but we'll leave them in this category for the sake of familiarity; doesn't hurt the overall concept of including variety in your diet.
Fruits
While the best way to consume fruit is by eating them fresh, canned and frozen fruits still maintain its benefits. The best way to approach choosing fruit is by seeing whats in season. Not only are these fruits budget friendly, they're also at their peak nutritional profile. Fruits provide for a variety of different vitamins, minerals, carbohydrates, and fiber.
Winter
apples
clementine
lemon
oranges
persimmon
squash/pumpkin
Spring
bananas
cherries
kiwi
lemon
apricots
Summer
melons (cantelope, watermelon, honeydew)
peaches
nectarine
mangoes
banana
berries (strawberries, blackberries, raspberries)
Fall
apples
bananas
figs
grapes
pears
Protein
Protein has to be one of the most advertised food groups in the diet industry; however, in actuality, an average person only needs 10-20% of their diet to be protein based. As long as your diet consists of adequate carbohydrates and fats, protein can focus on its main purpose of building and healing. Protein builds muscles all over your body, it also heals wounds, repairs and builds new cells and tissues, and is essential for growth. While many of us may associate protein with meats and other animal products, vegetarians and vegans are able to consume plenty and enough protein in their diet as well.
Examples of Plant Sources
lentils
beans
nuts
soy/tofu
Examples of Animal Sources
beef
chicken
fish
eggs
Dairy
Dairy consists of animal sources and are high in protein as well; however, instead of meat, dairy includes cheeses, milks, creams, and yogurts. Some don't do as well with dairy because of the lactose found in many dairy products; if this is you, you'll be happy to know that you can achieve all your nutritional needs through other food groups. If you are able to consume dairy, it may be a convenient way to meet some of your nutritional needs. Dairy provides carbohydrates, protein, vitamins, minerals, and fats.
milk
cheese
cream
yogurt
Putting it all together
At this point, you might find yourself a little overwhelmed. The best place to start is to notice what you're eating. Take a moment to identify these food groups the next time you cook, eat out, or when ordering a meal. Start by noticing whether you've eaten from all of these food groups today, then make reachable and reasonable goals to help you incorporate more colors, variety, and wholesome choices into your day. Some examples of small goals include:
trying a new vegetable this week
trying a plant based protein, or a different meat
substituting fruit for dessert every other day
substituting juice for soda
half whole grain pasta, half refined grain pasta
Remember that eating isn't a rigid activity, there's room for dessert, that favorite fast food restaurant, and days that just turn into survival mode. Diets don't have to be perfect, so treat each day like a new day.
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