A guide to eating a balanced diet

A balanced diet fulfills all of a person’s nutritional needs. It comprises foods from five groups — fruits, vegetables, protein, grains, and dairy — and can help manage weight and reduce the risk of disease.
Dietary guidelines evolve with scientific advances, so it can be challenging to stay on top of current recommendations and know what to eat.
In this article, we look at current dietary recommendations and describe how to build a balanced diet.
What is a balanced diet?
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A balanced diet is one that fulfills all of a person’s nutritional needs. Humans need a certain amount of calories and nutrients to stay healthy.
nutrients
A balanced diet should provide all the nutrients a person requires without going over the recommended daily calorie intake. Adults typically require between 1,600 to 3,000 calories per day, but this can vary according to a person’s sex, age, and lifestyle.
A balanced diet
recommended daily calorie intake.
1,600 to 3,000 calories per day
By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food or food with little nutritional value.
The United States Department of Agriculture (USDA) used to recommend following a food pyramid. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate.
According to the USDA’s recommendations, half of a person’s plate should consist of fruits and vegetables.
USDA’s recommendations
The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low fat dairy or another source of the nutrients found in dairy.
The 5 food groups
A healthful, balanced diet includes foods from these five groups:
vegetables
vegetables
fruits
grains
protein
dairy
The vegetable group includes five subgroups:
dark green vegetables
red and orange vegetables
orange
starchy vegetables
beans, peas, and lentils
other vegetables, such as eggplant or zucchini
eggplant
To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables.
Additionally, the USDA recommends that people eat vegetables from each of the five subgroups every week.
USDA recommends
People may enjoy vegetables raw or cooked. However, it is important to remember that cooking vegetables removes some of their nutritional value. Also, some methods, such as deep-frying, can add unhealthful fats to a dish.
A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits.
experts
Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits or fruits canned in water instead of syrup.
contains fewer
added sugar
When choosing juices, always opt for 100% fruit juices.
juices
There are two subgroups: whole grains and refined grains.
two subgroups
whole grains
Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. The body breaks down whole grains slowly, so they have less effect on a person’s blood sugar.
Additionally, whole grains tend to contain more fiber and protein than refined grains.
fiber
Refined grains are processed and do not contain the three original components. Refined grains also tend to have less protein and fiber, and they can cause blood sugar spikes.
Grains used to form the base of the government-approved food pyramid, meaning that most of a person’s daily caloric intake came from grains. However, the updated guidelines suggest that grains should make up only a quarter of a person’s plate.
At least half of the grains that a person eats daily should be whole grains. Healthful whole grains include:
include
quinoa
quinoa
oats
brown rice
barley
dark rye
The 2020–2025 Dietary Guidelines for Americans state that all people should include nutrient-dense protein as part of their regular diet.
2020–2025 Dietary Guidelines for Americans
The guidelines suggest that this protein should make up a quarter of a person’s plate.
Nutritious protein choices include:
lean meats
poultry
eggs
seafood
beans, peas, and legumes
nuts
Click here to find more about protein sources for plant-based diets.
protein sources for plant-based diets.
Dairy and fortified soy products are a vital source of calcium. The USDA recommends consuming low-fat or fat-free versions whenever possible.
soy products
calcium
USDA recommends
Low fat dairy and soy products include:
ricotta or cottage cheese
low fat milk
yogurt
soy milk
People who are lactose intolerant can opt for low-lactose or lactose-free products, or choose soy-based sources of calcium and other nutrients.
lactose intolerant
Losing weight
An inadequate diet is a common reason why people find it challenging to lose weight.
When combined with a regular exercise routine, a balanced diet can help a person reduce their risk factors for obesity or gaining weight.
regular exercise
obesity
A balanced diet can help a person lose weight by:
increasing their protein intake
avoiding excessive carbohydrates or processed foods
carbohydrates
getting essential nutrients, including minerals, vitamins, and fiber
minerals
vitamins
preventing binge eating
People interested in losing weight should begin or enhance an exercise routine.
losing weight
For some people, adding 30 minutes of walking each day and making minor changes, such as taking the stairs, can help them burn calories and lose weight.
30 minutes
walking
For those who can, adding moderate exercise that includes cardio and resistance training will help speed up weight loss.
cardio
resistance training
Summary
Eating a balanced diet means eating foods from the five major groups.
Dietary guidelines change over time as scientists discover new information about nutrition. Current recommendations suggest that a person’s plate should contain primarily vegetables and fruits, some lean protein, some dairy, and soluble fiber.
lean protein
People interested in weight loss should also consider introducing moderate exercise into their routines.