In the US today, obesity is a growing epidemic with a prevalence of about 42.4%. Helping people manage their weight by eating a balanced, healthy diet is essential to individual health. Balanced diets help us by providing energy and nutrients that our body uses to help us grow, maintain, and be healthy.

What does a balanced diet and lifestyle look like?

A balanced diet will have a combination of the three macronutrients- carbohydrates, proteins, and fats as well as micronutrients (vitamins, minerals, trace elements) which help our body with growth, energy, and maintenance. Water is also essential to replenish the body’s fluid requirements. If one of these groups is not met, it can lead to deficiencies and disorders in the body. For example, a deficiency of iron can lead to iron-deficiency anemia. Too much of a group can also lead to problems that affect weight and overall health.

What should a balanced diet include?

It is recommended that the average adult consume around 2 cups of fruit each day and 2 to 3 cups of vegetables per day. However, according to the CDC, only 1 in 10 adults are getting enough fruits and vegetables in their diet. Fruits and vegetables provide us with essential fiber, phytochemicals, and vitamins and minerals, such as folate, vitamin C, and potassium. While whole fruits and vegetables should be included in a healthy plate, frozen and canned options are just as healthy and provide the same amount of benefits. MyPlate, a nutrition guide, recommends that HALF of each plate should be composed of fruits and vegetables.

Carbohydrates include foods like potatoes, rice, pasta, bread, and cereals. They are the main source of energy for the body and help fuel the brain, kidneys, heart muscles, and central nervous system. 45% to 65% of daily calories should come from carbohydrates. Fiber is an example of a carbohydrate that helps with digestion, feeling full, and keeps blood cholesterol levels consistent. About half of the grains consumed should be composed of whole grains. Whole grains provide you with lots of fiber, B vitamins, antioxidants, and trace minerals. They also substantially lower total cholesterol, low density lipoprotein cholesterol, triglycerides, and insulin levels.

Fat includes three different subsets: saturated, monounsaturated, and polyunsaturated. Saturated fats are known as the “bad” fats and include butter, hydrogenated oils, trans fats, and fat on meat. These raise low density lipoprotein cholesterol, which has a negative impact on the body and should therefore be limited in a balanced diet. Unsaturated fats can consist of foods like olive oil, avocado, almonds, and pumpkin and sesame seeds. Omega-3 is an example of a healthy fat and is found in oily fishes.

Proteins are also essential to a balanced diet and should make up half of your plate. They should also compose 10% to 35% of your total daily calories. Protein is found throughout the body and is necessary for the body to function properly. Food options include chicken, eggs, fish, tofu, beans and nuts. Red meat and cheese can be limited and bacon, cold cuts, and processed meats should be avoided.

Dairy should also be included on the plate as it provides you with vitamin D, calcium, and protein that is needed to help the heart, muscles, and bones from functioning properly. Around 1 cup of dairy should be consumed daily. The group can consist of milk, yogurt, and cheese. Fat free or low fat (1% milk) and dairy products are the best ways to fulfill the daily dairy requirement.

In general, it is important to vary the food choices in each meal to increase the likelihood of getting enough of each nutrient that is essential for growth, function, and maintenance. By balancing the diet, your body will have the necessary nutrients to work effectively and provide you with energy. Any small change that you make in your diet can make a big difference.

Citations:

1. Price, Susan. Understanding the importance to health of a balanced diet. Nursing Times. https://advance-lexis-com.ezproxy.bu.edu/api/document?collection=news&id=urn:contentItem:7XGT-N3B0-YC46-Y0JV-00000-00&context=1516831. (January 4, 2005 Tuesday).

2. Healthy Eating & Your Family. Rady Children's Hospital-San Diego. https://www.rchsd.org/health-articles/myplate-food-guide/. Accessed July 14, 2021.

3. Adult Obesity Facts. Centers for Disease Control and Prevention. https://www.cdc.gov/obesity/data/adult.html. Published June 7, 2021. Accessed July 14, 2021.

4. Only 1 in 10 Adults Get Enough Fruits or Vegetables. Centers for Disease Control and Prevention. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html. Published November 16, 2017. Accessed July 14, 2021.

5. Carbohydrates 101: The benefits of carbohydrates. Reid Health. https://www.reidhealth.org/blog/carbohydrates-101-the-benefits-of-carbohydrates. Accessed July 14, 2021.

6. Whole Grains. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/. Published November 4, 2019. Accessed July 14, 2021.

7. Protein. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/. Published March 24, 2021. Accessed July 14, 2021.

8. The dish on dairy. Harvard Health. https://www.health.harvard.edu/staying-healthy/the-dish-on-dairy. Published February 1, 2019. Accessed July 14, 2021.