What is a balanced diet?
A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:
About calories
The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories from food for walking, thinking, breathing, and other important functions.
The average person needs to eat about 2,000 calories every day to maintain their weight. However, a person’s specific daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and people who exercise need more calories than people who don’t.
The following examples of daily calorie intake are based on United States Department of Agriculture (USDA) guidelines:
The source of your daily calories is just as important as the number of calories you consume. You should limit your consumption of empty calories, meaning those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening.
According to the USDA, Americans consume empty calories most often in:
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Why a balanced diet is important
A balanced diet is important because your organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems and poor academic performance, and bad eating habits can persist for the rest of their lives. Learn more about healthy meal plans for kids.
Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet and a lack of exercise. The Center for Science in the Public Interest reports that 4 of the top 10 leading causes of death in the United States are directly influenced by diet. These are:
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How to achieve a balanced diet
At the core of a balanced diet are foods that are low in unnecessary fats and sugars and high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet.
Fruits
Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most nutrients.
Fruits are high in sugar. This sugar is natural, though, so fruit can still be a better choice for you than other foods with added sugar. If you’re watching your sugar intake or have a condition such as diabetes, you may want to opt for low-sugar fruits. Read on to learn about the 11 best low-sugar fruits, from citrus to peaches. People who are watching their carbohydrate intakemay reach for fruits such as melons and avocadoes.
Vegetables
Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Eating a variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.
Examples of dark leafy greens include:
Grains
According to the USDA, Americans consume refined white flour more than any other grain. Refined white flour has poor nutritional value because the hull of the grain, or outer shell, is removed during the refining process. The hull is where the majority of the grain’s nutrition lies.
Whole grains, however, are prepared using the entire grain, including the hull. They provide much more nutrition. Try switching from white breads and pastas to whole-grain products.
Proteins
Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal.
Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:
Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.
Dairy
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almonds, or soy are typically fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows.
Oils
Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories.
The USDA has an online checklist that can help you determine how much of each food group you should consume daily.
Besides adding certain foods to your diet, you should also reduce your consumption of certain substances to maintain a balanced diet and healthy weight. These include:
If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.
Do You Need to Take Vitamins?
Overview
Vitamin and mineral supplements can be costly. Taking them regularly might make you feel like you’re leading a healthier lifestyle. But a number of research studies suggest that supplements aren’t always beneficial. Taking certain vitamin and mineral supplements may even do more harm than good.
For some people, vitamin and mineral supplements offer important health benefits. If you have certain health conditions or needs, your doctor may suggest adding a supplement to your daily routine. But people who take supplements as an “insurance policy” against poor eating habits might increase their risk of health problems.
So how do you know what’s right for you? The best way is to talk to your doctor before taking dietary supplements. If you’re already taking supplements, ask them if it’s a good choice to continue. On top of raising your risk of certain health problems, some supplements may interact with medications that you’re taking.
More isn’t always better
Risks
- Some studies have linked iron supplements to a higher risk of death.
- Vitamin E supplements may increase your risk of heart failure.
- Too much vitamin A may be bad for your bones.
If a small amount of something is good, you might think that a larger amount would be even better. But that formula doesn’t always work when it comes to vitamins and minerals.
Researchers from the Iowa Women’s Health Study followed over 38,000 women, aged 55 and older, for a period of 20 years. According to results published in the Archives of Internal Medicine, they found that most vitamin and mineral supplements weren’t associated with a lower risk of dying during the study. Calcium supplements were associated with a slightly lower risk of death. But a number of other commonly used supplements, especially iron, were linked to a higher risk of death.
This research doesn’t mean that iron and other vitamins and minerals are bad for you. You need to have iron in your diet and body to be healthy. And for people with certain medical conditions, such as anemia, iron supplements are often vital. But this study does suggest that for healthy people, taking extra iron in supplement form may cause harm.
Other vitamin and mineral supplements may also do more harm than good. According to the Mayo Clinic, research suggests that taking vitamin E supplements may raise your risk of heart failure and premature death. The Mayo Clinic also warns that taking more than 200 milligrams of vitamin B-6 per day may cause nerve pain and seizures. Recent research reported by the National Institutes of Health also suggests that too much vitamin A may be bad for your bones.
Talk to your doctor to learn more about the potential risks and benefits of vitamin and mineral supplements.
Supplements aren’t magic
It’s important to remember that dietary supplements can’t take the place of a well-balanced diet. Some people believe that popping a multivitamin pill can make up for poor eating habits. In reality, vitamin and mineral supplements don’t offer a magic solution.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better. According to the Mayo Clinic, nutrient-rich whole foods — such as fruits, vegetables, and whole grains — provide many benefits over dietary supplements:
- Whole foods contain multiple micronutrients that may work together to provide more perks than they would alone.
- Many whole foods are rich sources of dietary fiber. A diet rich in fiber can help lower your risk of many health conditions, including constipation and heart disease.
- Many whole foods also contain phytochemicals. These substances may help protect you against heart disease, diabetes, cancer, and other health conditions.
For healthy eating tips, talk to your doctor or registered dietitian.
Do you need extra nutrients?
Benefits
- Vitamin B-12 supplements can help older adults get the proper amount of this nutrient.
- Vitamin D supplements can be beneficial for older adults and people who don’t get much sunlight.
- Folic acid supplements can help pregnant women lower their child’s risk of birth defects.
Most people can get the vitamins and minerals they need by eating a well-balanced diet that contains a variety of fruits, vegetables, whole grains, and lean sources of protein. But some people have special nutrition needs that can’t be met through diet alone. In certain circumstances, your doctor may recommend taking a vitamin or mineral supplement.
The 2015-2020 Dietary Guidelines for Americans make the following recommendations:
- Adults over age 50 should take a vitamin B-12 supplement or add foods fortified with vitamin B-12 to their diets. Many breakfast cereals and some soy products are fortified with B-12.
- Older adults, people with dark-colored skin, and people who don’t get much sunlight exposure should take a vitamin D supplement or add foods fortified with vitamin D to their diet. Some dairy products, soy products, orange juice, and breakfast cereals are fortified with vitamin D.
- Women who may become pregnant or are already pregnant, and are planning to carry their fetus to term, should take a folic acid supplement or add foods fortified with folic acid to their diet. A diet rich in folic acid can help lower your unborn child’s risk of certain birth defects.
If you suspect that one of these recommendations applies to you, ask your doctor if you should add supplements or fortified foods to your routine. Your doctor may also recommend taking certain supplements or eating certain foods if you show signs of a vitamin or mineral deficiency.
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