The Atkins diet, the cabbage soup diet, South Beach diet, and others all have something in common. They are extreme weight loss solutions that do not have a lot of balance. They do provide results for people when followed, but study after study shows that most people gain the weight back because they cannot stick to such an extreme method of eating.
These fad diets have skewed people’s way of thinking when it comes to balanced nutrition. A balanced diet to some people may be something completely different than it does to someone else.
So what exactly is a balanced diet? One place to look is the United States Department of Agriculture’s Food Pyramid. Most people have seen the food pyramid in some aspect while growing up. What you may not know is that it has undergone many changes per the recommendations of health and nutrition experts. The food pyramid is no longer a pyramid, it is now a food plate. The plate consists of four sections, evenly divided into the following groups:
- Fruits
- Grains
- Vegetables
- Protein
The food plate is a sound basis for what a balanced diet should reflect. Each meal should consist of those four food groups, plus a little low fat dairy. The Department of Agriculture nutritionists recommend people consume the following amounts from each group of foods:
Men 19+ should eat 7 ounces of grains per day with half of that coming from whole grain sources such as brown rice, and whole wheat goods. It is best to avoid refined grains such as white bread, white pasta, and white rice because they have been stripped of most of their nutritional content. Women are recommended to eat 5.5 ounces of grains per day.
It is recommended that men eat two cups a day of fruits while women should consume 1.5 cups. It is best to consume fruits lower in sugar, such as strawberries, raspberries, and blueberries. No fruit should ever be considered bad though. When buying fruit you should purchase it in its own juices or in water. Some fruits come in sugary syrups that increase the calorie content.
Protein is an important substance for people to consume because it helps to maintain muscle mass. Men should consume an average of 6-7 ounces per day, while women should eat 5-5.5 ounces per day. Lean protein sources such as chicken, fish, lean red meat, turkey, and beans are great sources of protein. People who participate in athletics and/or training should increase their protein intake by one-third.
Vegetables should be a part of any balanced diet. They are low in calories and packed with vitamins and minerals. Men 19+ should eat 2.5-3 cups per day while women should consume 2-2.5 cups. To help you get enough vegetables per day try using them as a snack food along with your regular meals.
The dairy group is important too. Many dairy foods have a lot of protein and calcium. It should be noted that dairy foods such as ice cream and cheese should be consumed on a limited basis because of their high calorie, fat, and cholesterol content. Experts recommend that people consume two eight ounce glasses of low fat or skim milk per day. A great way to get your dairy for the day is to have a tall glass of milk along with a couple of eggs for breakfast.
The preceding information should give you enough information to help you eat a balanced diet. You may end up eating more or less of the types and quantities to suit your personal taste and that’s okay. As long as you stick to the basics, you should be fine.
