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it is important because it makes us stay healthy.............

Balanced diet means a diet that has food items from all the major food groups. There are five
major food groups which are grains, vegetables, fruits, dairy and meat and meat alternatives.

A balanced diet strikes a balance amongst these five food groups and gives the body the right
amount of nutrients that it needs for overall good health. Eating a balanced diet is not about
having one good meal. It is about creating healthy eating habits and maintaining it over a period
of time. It is not at all an easy thing to do.

I mean, try and eat 6 to 11 servings of grains, 3 to 5 servings of vegetables, 2 to 4 servings of

fruit, 2 to 3 servings of dairy products and 2 to 3 servings of meat or meat alternatives on a daily
basis and you will know what difficulty is all about.

Some diet tips

Irregular eating habits can have small, mediocre to devastating side effects on the human body.
The most common problem with western eating habits is that people eat three large meals in a
day and a lot of snacks in between to end those hunger cravings. Now most of these snacks are
processed food. These contain a high amount of fats and chemical preservatives used to preserve
the food. It simple terms, it is unhealthy.

People fail to recognize the effects of these mid meal snacks. They think that, I am having just
three meals a day and I am still gaining weight. But eating less doesn't necessarily mean that you
will lose weight. On the other hand, it is much better if you eat five to six moderate meals
everyday.

A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and
fibre. It must contain these things in the correct proportions.

Index

1. Carbohydrates: these provide a source of energy.

2. Proteins: these provide a source of materials for growth and repair.
3. Fats: these provide a source of energy and contain fat soluble vitamins.
4. Vitamins: these are required in very small quantities to keep you healthy.
5. Mineral Salts: these are required for healthy teeth, bones, muscles etc..
6. Fibre: this is required to help your intestines function correctly; it is not digested.
7. Balanced Diets: we must have the above items in the correct proportions.
Carbohydrates

Carbohydrates are the most important source of energy. They contain the elements Carbon,
Hydrogen and Oxygen. The first part of the name "carbo-" means that they contain Carbon.
The second part of the name "-hydr-" means that they contain Hydrogen. The third part of the
name "-ate-" means that they contain Oxygen. In all carbohydrates the ratio of Hydrogen
atoms to Oxygen atoms is 2:1 just like water.

We obtain most of our carbohydrate in the form of starch. This is found in potato, rice,
spaghetti, yams, bread and cereals. Our digestive system turns all this starch into another
carbohydrate called glucose. Glucose is carried around the body in the blood and is used by
our tissues as a source of energy. (See my pages on respiration and balanced chemical
equations.) Any glucose in our food is absorbed without the need for digestion. We also get
some of our carbohydrate in the form of sucrose; this is the sugar which we put in our tea and
coffee (three heaped spoonfuls for me!). Both sucrose and glucose are sugars, but sucrose
molecules are too big to get into the blood, so the digestive system turns it into glucose.

When we use glucose in tissue respiration we need Oxygen. This process produces Carbon
Dioxide and water and releases energy for other processes. Now try my starch test in the
Virtual Laboratory

Return to index

Proteins

Proteins are required for growth and repair. Proteins contain Carbon, Hydrogen, Oxygen,
Nitrogen and sometimes Sulphur. Proteins are very large molecules, so they cannot get
directly into our blood; they must be turned into amino-acids by the digestive system. There
are over 20 different amino-acids. Our bodies can turn the amino-acids back into protein.
When our cells do this they have to put the amino-acids together in the correct order. There
are many millions of possible combinations or sequences of amino-acids; it is our DNA which
contains the information about how to make proteins. Our cells get their amino-acids from the
blood. Now try my Biuret test in the Virtual Laboratory

Proteins can also be used as a source of energy. When excess amino-acids are removed from
the body the Nitrogen is excreted as a chemical called urea. The liver makes urea and the
kidney puts the urea into our urine.

Return to index
Fats

Like carbohydrates, fats contain the elements Carbon, Hydrogen and Oxygen. Fats are used as
a source of energy: they are also stored beneath the skin helping to insulate us against the
cold. Do not think that by avoiding fat in your diet you will stay thin and elegant! If you eat
too much carbohydrate and protein, you will convert some of it into fat, so you will put on
weight. You must balance the amount of energy containing foods with the amount of energy
that you use when you take exercise.

You must have some fat in your diet because it contains fat soluble vitamins.

Return to index

Vitamins

Vitamins are only required in very small quantities. There is no chemical similarity
between these chemicals; the similarity between them is entirely biological.

Vitamin A: good for your eyes.

Vitamin B: about 12 different chemicals.
Vitamin C: needed for your body to repair itself.
Vitamin D: can be made in your skin, needed for absorption of Calcium.
Vitamin E: the nice one - reproduction?

Return to index

Mineral Salts

These are also needed in small quantities, but we need more of these than we need of
vitamins.

Iron: required to make haemoglobin.

Calcium: required for healthy teeth, bones and muscles.
Sodium: all cells need this, especially nerve cells.
Iodine: used to make a hormone called thyroxin.

Return to index

Fibre

We do not // can not digest cellulose. This is a carbohydrate used by plants to make their cell
walls. It is also called roughage. If you do not eat foods materials which contain fibre you
might end up with problems of the colon and rectum. The muscles of you digestive system
mix food with the digestive juices and push food along the intestines by peristalsis; if there is
no fibre in your diet these movements cannot work properly.

Return to index

A Balanced Diet

You must have carbohydrate, protein, fat, vitamins, minerals salts and fibre in the correct
proportions. If there is not enough protein, you will not be able to grow properly and you will
not be able to repair yourself i.e. wounds will not heal properly. If you do not have enough
energy containing foods you will feel very tired, you will not have enough energy. If you have
too much energy containing foods you will become overweight. If you think that you are
overweight you might try taking more exercise to "burn off" some of the excess food which
you ate at you last meal.

Balanced diet

Fish in diet Food guide pyramid Healthy diet

Alternative Names

Well-balanced diet

Recommendations

The term "balanced" simply means that a diet meets your nutritional needs while not providing too much of any
nutrients. To achieve a balanced diet, you must eat a variety of foods from each of the food groups.

There are several guidelines available to help you plan your balanced diet. They include:

• The Food Guide Pyramid

• The U.S. Dietary Guidelines (RDA guidelines)
General Guidelines

• Do not skip breakfast.

• Eat at least three meals each day.
• Eat foods from each of the food groups at every meal.

The most important step to eating a balanced diet is to educate yourself about what your body needs, and to read
the nutrition label and ingredients of all the food you eat.

New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and Agriculture
(USDA) recommend fewer calories and smarter food choices.

Some of the key recommendations:

• Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt,
and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
• Balance your calorie intake with exercise. Slowly decrease the amount of calories you take in
while increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduce
activities in which you sit (such as watching TV).
• Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an average
2,000-calorie per day diet.
• Eat 3 or more ounces of whole-grain products per day.
• Consume 3 cups per day of fat-free or low-fat milk or milk products.
• Get fewer than 10% of calories from saturated fatty acids.
• Avoid trans fatty acids.
• Limit cholesterol intake to less than 300 mg/day.
• Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish, nuts,
and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-
free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake can
approach 35% if most of the fats are "good" fats.
• Stay away from added sugars.
• Consume fewer than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limit
added salt when you prepare food.
• Do not consume more than 1 alcoholic drink per day for women, 2 per day for men. Certain
people should not drink any alcohol.

Balanced diet

Fish in diet Food guide pyramid Healthy diet

Alternative Names

Well-balanced diet

Recommendations
The term "balanced" simply means that a diet meets your nutritional needs while not providing too much of any
nutrients. To achieve a balanced diet, you must eat a variety of foods from each of the food groups.

There are several guidelines available to help you plan your balanced diet. They include:

• The Food Guide Pyramid

• The U.S. Dietary Guidelines (RDA guidelines)

General Guidelines

• Do not skip breakfast.

• Eat at least three meals each day.
• Eat foods from each of the food groups at every meal.

The most important step to eating a balanced diet is to educate yourself about what your body needs, and to read
the nutrition label and ingredients of all the food you eat.

New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and Agriculture
(USDA) recommend fewer calories and smarter food choices.

Some of the key recommendations:

• Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt,
and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
• Balance your calorie intake with exercise. Slowly decrease the amount of calories you take in
while increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduce
activities in which you sit (such as watching TV).
• Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an average
2,000-calorie per day diet.
• Eat 3 or more ounces of whole-grain products per day.
• Consume 3 cups per day of fat-free or low-fat milk or milk products.
• Get fewer than 10% of calories from saturated fatty acids.
• Avoid trans fatty acids.
• Limit cholesterol intake to less than 300 mg/day.
• Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish, nuts,
and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-
free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake can
approach 35% if most of the fats are "good" fats.
• Stay away from added sugars.
• Consume fewer than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limit
added salt when you prepare food.
• Do not consume more than 1 alcoholic drink per day for women, 2 per day for men. Certain
people should not drink any alcohol.

A Balanced Diet
Uploaded by ihatesuchin (24) on Jul 5, 2004

A balanced diet is one that provides an adequate intake of energy and nutrients for maintenance of the body
and therefore good health. A diet can easily be adequate for normal bodily functioning, yet may not be a
balanced diet. An ideal human diet contains fat, protein, carbohydrates, vitamins, minerals, water and fibre all
in correct proportions. These proportions vary for each individual because everyone has different metabolic
rates and levels of activity.

Malnutrition results from an unbalanced diet, this can be due to an excess of some dietary components and
lack of other components, not just a complete lack of food. Too much of one component can be as much harm
to the body as too little. Deficiency diseases occur when there is a lack of a specific nutrient, although some
diet related disorders are a result of eating an excess.

An adequate diet provides sufficient energy for the performance of metabolic work, although the energy food is
in an unspecified form. A balanced diet provides all dietary requirements in the correct proportions. Ideally this
would be 1/7 fat, 1/7 protein and 5/7 carbohydrate.

Energy is provided by carbohydrates, fats and proteins. Proteins are a provider of energy in an emergency, but
are primarily used as building blocks for growth and repair of many body tissues. These energy providing
compounds are needed in large quantities in our diet so are described as macronutrients.

We also need much smaller amounts of other nutrients, such as vitamins and minerals. Because much smaller
quantities are needed for a balanced diet these are known as micronutrients. Despite the small quantities
needed these are essential to provide a healthy diet as they have specific roles in metabolic reactions and as
structural components.

Within the cells of our body, the nutrients ingested are converted to other compounds which are then used for
metabolism and other cellular reactions. Starch, a major carbohydrate is converted to glucose which can be
then synthesised into fat for storage, proteins are synthesised from amino acids, and phospholipids are made
from glycerol and fatty acids. However there are some organic compounds which despite being essential for a
healthy diet cannot be made by cells so must be provided by diet. These are essential amino acids, essential
fatty acids and vitamins.

Carbohydrates

Carbohydrates are a rapid source of energy, they are the body's fuel. The bulk of a balanced diet should be
made from carbohydrates. If eaten in an excess of the dietary requirements carbohydrates are easily stored as
fats in the cells, although carbohydrate is the first source of energy in the body.

An average adult requires about 12,000kJ of energy a day, most of this is supplied by the respiration of
carbohydrates in the cells.

Carbohydrates are used principally as a respiratory substrates, i.e. to be oxidised to release energy for active
transport, macromolecule synthesis, cell division and muscle contraction. Carbohydrates are digested in the
duodenum and ileum and absorbed as glucose into cells.

Sources of carbohydrates such as starch are rice, potatoes, wheat and other cereals. Sugars are also
carbohydrates, sources of sugars are refined sugar - sucrose, which is a food sweetener and preservative and
fruit sugars - fructose.

If the diet lacks carbohydrate stores of fat are mobilised and used as an energy source.

Lipids

Lipids are a rich source of energy in the diet, they can be greatly reduced in metabolic reactions and therefore
release much energy. They are easily stored in the body and can form a layer beneath the skin of adipose
tissue. As lipids are such a rich source of energy they are often not needed for respiration if there are
adequate quantities of carbohydrate for the energy output of the body.

Meat and animal products are rich in saturated fats and cholesterol, plant oils are rich in unsaturated fats.

As lipids are digested in the intestine into fatty acids and glycerol, some fatty acids are only available in the
diet and cannot therefore be synthesised in the cell in any way. These are therefore known as Essential Fatty
Acids. Fatty acids are categorised according to the number of double bonds they have in their carbon chain.
Saturated fatty acids have none, monounsaturated fatty acids have one, polyunsaturated fatty acids have
more than one. Essential polyunsaturated fatty acids cannot be synthesised in the body from anything else as
the correct enzymes to add double bonds after the ninth carbon to the carbon chain are not present. Two
essential fatty acids are linoleic and linolenic acid which are found in vegetable oils such as soya, sunflower
and maize.

Fatty acids are needed for the formation of cell membrane phospholipids and also for the production of steroid
hormones such as prostaglandins and thromboxin which have important roles in the renal, immune and
circulatory systems as signalling chemicals.

Deficiencies of essential fatty acids result in limited growth in children, poor healing of wounds, scaly skin and
hair loss.

Obesity is a result of a high fat intake in the diet and lack of exercise. Obesity is in fact a form of malnutrition
as the diet is not balanced. The risk of developing diseases such as diabetes, hypertension, CHD, arthritis
(due to extra pressure on joints), stroke and some cancers are increased dramatically with obesity.

Proteins

Protein is not a direct source of energy in the body, it is used primarily for growth and repair of body tissues
although can be used as an energy source as a last resort. Proteins fulfil a wide variety of roles in the body,
they are broken down in the stomach and intestines to amino acids which are then absorbed. The body can
only form 8 amino acids to build proteins from, the diet must provide Essential Amino Acids (EAAs) which are
synthesised into proteins which can be structural, i.e. collagen in bone, keratin in hair, myosin and actin in
muscle; metabolic enzymes, haemoglobin, protective antibodies and communicative hormones.

Sources of protein include meat, fish, eggs and pulses. The diet needs to provide 8 EAAs as the body is
unable to synthesis proteins without these molecules. 2 other amino acids are synthesised from EAAs so if the
diet lacks the original EAAs these other two will not be present either. Phenylalanine is converted to tyrosine
and methionine is converted to cysteine. Cells draw upon a pool of amino acids for protein synthesis which
either come from dietary protein digested and absorbed in the gut and the breakdown of body protein such as
muscle. However, unlike fats and carbohydrates there is no store of amino acids for cells to draw on, any
amino acid in excess of immediate bodily requirements is broken down into urea and excreted. It is therefore
important to maintain the dietary intake of protein everyday. If the body lacks protein, muscle wasting occurs
as muscle is broken down .

If protein is lacked in a diet a person develops kwashiorkor which is caused when high levels of carbohydrates
are eaten to overcome the lack of protein in the diet. One symptom of kwashiorkor is the abnormal collection of
fluid around the abdomen due to the lack of protein in the blood. The body cannot retain water by osmosis and
fluid accumulates in tissues causing them to become waterlogged.

Vitamins

Vitamins cannot be synthesised by the body so must be supplied by diet. Vitamins have no common structure
or function but are essential in small amounts for the body to be able to utilise other dietary components
efficiently.

Vitamins fall into two categories, fat soluble vitamins such as vitamin A, D, E and K which are ingested with
fatty foods and water soluble vitamins such as the B group vitamins and vitamin C. Vitamins are known as
micronutrients because only small quantities are required for a healthy diet, in fact fat soluble vitamins can be
toxic in high concentrations, for example the body stores vitamin A, or retinol, in the liver as it is toxic if kept in
high concentrations in the blood stream, a dose of more than 3300mg of vitamin A can be considered toxic.
Water soluble vitamins such as vitamin C and B groups vitamins can be excreted in the urine if in excess in the
diet.

Vitamins carry out a wide range of functions and prevent specific deficiency diseases. A diet that lacks a
certain vitamin is not a balanced diet, vitamins have vital roles in the maintenance of a healthy body.

An example of a deficiency is when the diet does not contain enough, or any vitamin A.

Vitamin A is found in some animal foods such as milk, eggs, liver and fish liver oils, related compounds such
as carotenoids e.g. b carotene, are in a wide variety of vegetables such as cabbages, carrots and spinach.

Vitamin A is essential to the proper functioning of the retina in the eye and the epithelial tissues. A lack of
vitamin A results in dry, rough skin, inflammation of the eyes, a drying or scarring of the cornea -
xerophthalmia, which occurs when the secretion of lubricating tears is stopped, the eyelids become swollen
and sticky with pus. Mucous surfaces of the eye may become eroded allowing infection to set in, leading to
ulceration and destruction of the cornea. Night blindness - an inability to see in dim light can also occur. Rod
cells in the retina of the eye detect light of low intensity, they convert vitamin A into a pigment, rhodopsin,
which is bleached when light enters the eye. Rod cells resynthesis rhodopsin, but if there is a deficiency of the
vitamin, rod cells can no longer function and the result is night blindness. Epithelial cells use retinol to make
retinoic acid, an intracellular messenger used in cell differentiation and growth. Without retinoic acid epithelial
cells are not maintained properly and the body becomes susceptible to infections, particularly measles and
infections of the respiratory system and gut.

Xenophthalmia is common among children who's diets consist of mainly cereals with little meat or fresh
vegetables, this is common in Indonesia, Bangladesh, India and the Philippines.

Vitamin D, or calciferol, is another fat soluble steroid vitamin which functions to stimulate calcium uptake from
the gut and its deposition in bone. Vitamin D acts as a hormone when converted by enzymes in the gut and
liver into an active form "active vitamin D", which stimulates epithelial cells in the intestine to absorb calcium.
Vitamin D is therefore essential in growing children's diets to enable the growth of strong bones. Without
adequate amounts of vitamin D children can develop rickets, which is the deformation of the legs caused when
they lack calcium to strengthen the bones. In adults a lack of vitamin D in the diet can lead to osteomalacia, a
progressive softening of the bones which can make them highly susceptible to fracture.

Vitamin D is made by the body when exposed to sunlight and is stored in the muscles, however, if the skin is
rarely exposed to the sunlight or is dark little vitamin D is produced. Foods such as eggs and oily fish are all
rich in vitamin D.

Vitamin K, phylloquinone, is found in dark green leafy vegetables such as spinach and kale. It is a fat soluble
vitamin which is involved in the clotting process of blood. In the intestines bacteria synthesise a number of
important clotting factors which need vitamin K. Without vitamin K cuts can fail to heal and internal bleeding
can occur.

Vitamin C is a water soluble vitamin, known chemically as ascorbic acid. It is found in citrus fruits such as
oranges and lemons, and also in potatoes and tomatoes. The main function of vitamin C is the formation of
connective tissues such as collagen. It is also known to be an antioxidant which helps to remove toxins from
the body and aids the immune system. A lack of vitamin C leads to Scurvy, a condition experienced by sailors
on long journeys when they did not have fruit in their diets. Scurvy causes painful, bleeding gums. As vitamin
C is water soluble, it is not toxic in high doses as it can be excreted in the urine, very high doses can however
cause diarrhoea.

B group vitamins have a wide range of roles acting as co-enzymes in metabolic pathways. They are found in
most plant and animal tissues involved in metabolism, therefore foods such as liver, yeast and dairy products
are all rich in B group vitamins. Deficiency of B group vitamins include dermatitis, fatigue and malformation of
red blood cells.

Minerals

Some minerals are considered to be macronutrients as they are required in fairly large amounts in the diet to
maintain a healthy body. Minerals are required in their ionic state in the diet.

Calcium, Ca2+, is a major constituent of bones and teeth and is required to keep bones strong. It is required in
blood clotting as an activator of various plasma proteins and is also involved in muscle contraction. Calcium is
used in synapses and also as an enzyme activator. A good source of calcium is in dairy products, eggs and
green vegetables, the RDA for calcium is 800mg.

Chlorine, Cl-, is required to maintain the osmotic anion / cation balance of the body and the formation of HCl in
the stomach. It is found in table salt and is rarely deficient in the diet as it is used as a preservative to may
foods. Sodium, Na+, is also found in table salt as well as dairy foods, meat, eggs and vegetables. Sodium is
used in conjunction with chlorine in the maintenance of the osmotic anion / cation balance. It is also needed in
nerve conduction and muscle action. Potassium, K+, is yet another mineral required in nerve and muscle
action, it also has a role in protein synthesis. It is found in meat, fruit and vegetables.
Phosphorus, in the form of phosphate, PO43- is a constituent of nucleic acids, ATP, phospholipids in cell
membranes, bones and teeth. It is present in dairy foods, eggs, meat and vegetables.

Magnesium, Mg2+, is an important component of bones and teeth and is also an enzyme activator. It is found
in meats and green vegetables.

Micronutrients are minerals needed in trace quantities. Despite the small quantity required, they are still
essential to a healthy balanced diet.

Iron, in the forms of Fe2+ and Fe3+, are required in the formation of haemoglobin and myoglobin. Iron is a
constituent of many enzymes as a prosthetic group and also as an electron carrier in mitochondria. Red meat,
liver and green vegetables are all sources of iron. Iron supplements are taken by people who suffer from
anaemia.

Iodine, I-, is a component of the growth hormone thyroxine. A lack of iodine in the diet can cause
hypothyroidism which results in weight gain and in extreme cases a lack of physical and mental development
known as cretinism. A swelling of the neck can occur which is called goitre if iodine is deficient in the diet.
Iodine can be found in seafood such as shellfish, seaweed and fish. Iodine has also been added to water
supplies in areas where it is deficient in the main water system.

Copper, Cu2+, manganese, Mn2+ and cobalt, Co2+, are all needed in the diet to form co-factors for enzymes.
Copper is also needed for bone and haemoglobin formation and cobalt is needed for the production of red
blood cells, manganese is also a growth factor in bone development. They are found in meat and liver as well
as some dairy products.

Fibre

Fibre is not digested by the body, but is involved in maintaining the health of the gut and is therefore an
essential part of a balanced diet. Fibre is mostly made up of cellulose from plant cell walls and is indigestible
as the stomach and gut do not contain the correct enzymes. Fibre aids the formation of faeces, preventing
constipation. It also aids the peristaltic movement in the intestine and has been linked to the prevention of
bowel cancer. Fibre also removes some saturated fats and cholesterol therefore protecting the body a little
from the build up of plaques in blood vessels. Fruit, vegetables and cereals are a good source of dietary fibre.

Water

The diet must provide water which is required as a solvent, a transport medium, a substrate in hydrolytic
reactions and for lubrication. Water in fact makes up about 70% of the total body weight of humans. Water is
needed as it is lost constantly from our bodies in urine, sweat, evaporation from lungs and in faeces. An
average person requires 2-3 litres of water a day which is supplied through drinks and liquid foods. Without
water or food the longest anyone has ever survived is 17 days, however, with water the longest anyone has
survived is 70 days, this illustrates the importance of water in the diet.

As you can see a balanced diet is imperative to maintaining a healthy body. People who choose to be
vegetarians and vegans therefore must make sure that their diet contains all the correct nutrients to avoid any
deficiencies that may occur, as well as people living in countries where their diet lacks certain important food
groups. A diet can easily be adequate without being a properly balanced diet and since everyone has different
metabolic rates everyone's ideal diet is unique, therefore generalised guidelines have been established to aid
people in obtaining a good diet. Vitamins and minerals are required in small amounts to carry out a variety of
essential specific functions, fat and carbohydrates are the main fuel that the body runs on, whilst protein is
needed in large amounts for growth and repair. The diet must also provide adequate quantities of essential
fatty acids and amino acids which are required for the body to metabolise into proteins and are fundamental for
health. Over eating of one food group is considered to be a form of malnutrition because the diet is not
balanced.

A Balanced Diet
Uploaded by ihatesuchin (24) on Jul 5, 2004

A balanced diet is one that provides an adequate intake of energy and nutrients for maintenance of the body
and therefore good health. A diet can easily be adequate for normal bodily functioning, yet may not be a
balanced diet. An ideal human diet contains fat, protein, carbohydrates, vitamins, minerals, water and fibre all
in correct proportions. These proportions vary for each individual because everyone has different metabolic
rates and levels of activity.

Malnutrition results from an unbalanced diet, this can be due to an excess of some dietary components and
lack of other components, not just a complete lack of food. Too much of one component can be as much harm
to the body as too little. Deficiency diseases occur when there is a lack of a specific nutrient, although some
diet related disorders are a result of eating an excess.

An adequate diet provides sufficient energy for the performance of metabolic work, although the energy food is
in an unspecified form. A balanced diet provides all dietary requirements in the correct proportions. Ideally this
would be 1/7 fat, 1/7 protein and 5/7 carbohydrate.

Energy is provided by carbohydrates, fats and proteins. Proteins are a provider of energy in an emergency, but
are primarily used as building blocks for growth and repair of many body tissues. These energy providing
compounds are needed in large quantities in our diet so are described as macronutrients.

We also need much smaller amounts of other nutrients, such as vitamins and minerals. Because much smaller
quantities are needed for a balanced diet these are known as micronutrients. Despite the small quantities
needed these are essential to provide a healthy diet as they have specific roles in metabolic reactions and as
structural components.

Within the cells of our body, the nutrients ingested are converted to other compounds which are then used for
metabolism and other cellular reactions. Starch, a major carbohydrate is converted to glucose which can be
then synthesised into fat for storage, proteins are synthesised from amino acids, and phospholipids are made
from glycerol and fatty acids. However there are some organic compounds which despite being essential for a
healthy diet cannot be made by cells so must be provided by diet. These are essential amino acids, essential
fatty acids and vitamins.

Carbohydrates

Carbohydrates are a rapid source of energy, they are the body's fuel. The bulk of a balanced diet should be
made from carbohydrates. If eaten in an excess of the dietary requirements carbohydrates are easily stored as
fats in the cells, although carbohydrate is the first source of energy in the body.

An average adult requires about 12,000kJ of energy a day, most of this is supplied by the respiration of
carbohydrates in the cells.

Carbohydrates are used principally as a respiratory substrates, i.e. to be oxidised to release energy for active
transport, macromolecule synthesis, cell division and muscle contraction. Carbohydrates are digested in the
duodenum and ileum and absorbed as glucose into cells.

Sources of carbohydrates such as starch are rice, potatoes, wheat and other cereals. Sugars are also
carbohydrates, sources of sugars are refined sugar - sucrose, which is a food sweetener and preservative and
fruit sugars - fructose.

If the diet lacks carbohydrate stores of fat are mobilised and used as an energy source.

Lipids

Lipids are a rich source of energy in the diet, they can be greatly reduced in metabolic reactions and therefore
release much energy. They are easily stored in the body and can form a layer beneath the skin of adipose
tissue. As lipids are such a rich source of energy they are often not needed for respiration if there are adequate
quantities of carbohydrate for the energy output of the body.

Meat and animal products are rich in saturated fats and cholesterol, plant oils are rich in unsaturated fats.

As lipids are digested in the intestine into fatty acids and glycerol, some fatty acids are only available in the diet
and cannot therefore be synthesised in the cell in any way. These are therefore known as Essential Fatty
Acids. Fatty acids are categorised according to the number of double bonds they have in their carbon chain.
Saturated fatty acids have none, monounsaturated fatty acids have one, polyunsaturated fatty acids have more
than one. Essential polyunsaturated fatty acids cannot be synthesised in the body from anything else as the
correct enzymes to add double bonds after the ninth carbon to the carbon chain are not present. Two essential
fatty acids are linoleic and linolenic acid which are found in vegetable oils such as soya, sunflower and maize.

Fatty acids are needed for the formation of cell membrane phospholipids and also for the production of steroid
hormones such as prostaglandins and thromboxin which have important roles in the renal, immune and
circulatory systems as signalling chemicals.

Deficiencies of essential fatty acids result in limited growth in children, poor healing of wounds, scaly skin and
hair loss.

Obesity is a result of a high fat intake in the diet and lack of exercise. Obesity is in fact a form of malnutrition as
the diet is not balanced. The risk of developing diseases such as diabetes, hypertension, CHD, arthritis (due to
extra pressure on joints), stroke and some cancers are increased dramatically with obesity.

Proteins

Protein is not a direct source of energy in the body, it is used primarily for growth and repair of body tissues
although can be used as an energy source as a last resort. Proteins fulfil a wide variety of roles in the body,
they are broken down in the stomach and intestines to amino acids which are then absorbed. The body can
only form 8 amino acids to build proteins from, the diet must provide Essential Amino Acids (EAAs) which are
synthesised into proteins which can be structural, i.e. collagen in bone, keratin in hair, myosin and actin in
muscle; metabolic enzymes, haemoglobin, protective antibodies and communicative hormones.

Sources of protein include meat, fish, eggs and pulses. The diet needs to provide 8 EAAs as the body is
unable to synthesis proteins without these molecules. 2 other amino acids are synthesised from EAAs so if the
diet lacks the original EAAs these other two will not be present either. Phenylalanine is converted to tyrosine
and methionine is converted to cysteine. Cells draw upon a pool of amino acids for protein synthesis which
either come from dietary protein digested and absorbed in the gut and the breakdown of body protein such as
muscle. However, unlike fats and carbohydrates there is no store of amino acids for cells to draw on, any
amino acid in excess of immediate bodily requirements is broken down into urea and excreted. It is therefore
important to maintain the dietary intake of protein everyday. If the body lacks protein, muscle wasting occurs
as muscle is broken down .

If protein is lacked in a diet a person develops kwashiorkor which is caused when high levels of carbohydrates
are eaten to overcome the lack of protein in the diet. One symptom of kwashiorkor is the abnormal collection of
fluid around the abdomen due to the lack of protein in the blood. The body cannot retain water by osmosis and
fluid accumulates in tissues causing them to become waterlogged.

Vitamins

Vitamins cannot be synthesised by the body so must be supplied by diet. Vitamins have no common structure
or function but are essential in small amounts for the body to be able to utilise other dietary components
efficiently.

Vitamins fall into two categories, fat soluble vitamins such as vitamin A, D, E and K which are ingested with
fatty foods and water soluble vitamins such as the B group vitamins and vitamin C. Vitamins are known as
micronutrients because only small quantities are required for a healthy diet, in fact fat soluble vitamins can be
toxic in high concentrations, for example the body stores vitamin A, or retinol, in the liver as it is toxic if kept in
high concentrations in the blood stream, a dose of more than 3300mg of vitamin A can be considered toxic.
Water soluble vitamins such as vitamin C and B groups vitamins can be excreted in the urine if in excess in the
diet.

Vitamins carry out a wide range of functions and prevent specific deficiency diseases. A diet that lacks a
certain vitamin is not a balanced diet, vitamins have vital roles in the maintenance of a healthy body.

An example of a deficiency is when the diet does not contain enough, or any vitamin A.

Vitamin A is found in some animal foods such as milk, eggs, liver and fish liver oils, related compounds such
as carotenoids e.g. b carotene, are in a wide variety of vegetables such as cabbages, carrots and spinach.
Vitamin A is essential to the proper functioning of the retina in the eye and the epithelial tissues. A lack of
vitamin A results in dry, rough skin, inflammation of the eyes, a drying or scarring of the cornea -
xerophthalmia, which occurs when the secretion of lubricating tears is stopped, the eyelids become swollen
and sticky with pus. Mucous surfaces of the eye may become eroded allowing infection to set in, leading to
ulceration and destruction of the cornea. Night blindness - an inability to see in dim light can also occur. Rod
cells in the retina of the eye detect light of low intensity, they convert vitamin A into a pigment, rhodopsin,
which is bleached when light enters the eye. Rod cells resynthesis rhodopsin, but if there is a deficiency of the
vitamin, rod cells can no longer function and the result is night blindness. Epithelial cells use retinol to make
retinoic acid, an intracellular messenger used in cell differentiation and growth. Without retinoic acid epithelial
cells are not maintained properly and the body becomes susceptible to infections, particularly measles and
infections of the respiratory system and gut.

Xenophthalmia is common among children who's diets consist of mainly cereals with little meat or fresh
vegetables, this is common in Indonesia, Bangladesh, India and the Philippines.

Vitamin D, or calciferol, is another fat soluble steroid vitamin which functions to stimulate calcium uptake from
the gut and its deposition in bone. Vitamin D acts as a hormone when converted by enzymes in the gut and
liver into an active form "active vitamin D", which stimulates epithelial cells in the intestine to absorb calcium.
Vitamin D is therefore essential in growing children's diets to enable the growth of strong bones. Without
adequate amounts of vitamin D children can develop rickets, which is the deformation of the legs caused when
they lack calcium to strengthen the bones. In adults a lack of vitamin D in the diet can lead to osteomalacia, a
progressive softening of the bones which can make them highly susceptible to fracture.

Vitamin D is made by the body when exposed to sunlight and is stored in the muscles, however, if the skin is
rarely exposed to the sunlight or is dark little vitamin D is produced. Foods such as eggs and oily fish are all
rich in vitamin D.

Vitamin K, phylloquinone, is found in dark green leafy vegetables such as spinach and kale. It is a fat soluble
vitamin which is involved in the clotting process of blood. In the intestines bacteria synthesise a number of
important clotting factors which need vitamin K. Without vitamin K cuts can fail to heal and internal bleeding
can occur.

Vitamin C is a water soluble vitamin, known chemically as ascorbic acid. It is found in citrus fruits such as
oranges and lemons, and also in potatoes and tomatoes. The main function of vitamin C is the formation of
connective tissues such as collagen. It is also known to be an antioxidant which helps to remove toxins from
the body and aids the immune system. A lack of vitamin C leads to Scurvy, a condition experienced by sailors
on long journeys when they did not have fruit in their diets. Scurvy causes painful, bleeding gums. As vitamin C
is water soluble, it is not toxic in high doses as it can be excreted in the urine, very high doses can however
cause diarrhoea.

B group vitamins have a wide range of roles acting as co-enzymes in metabolic pathways. They are found in
most plant and animal tissues involved in metabolism, therefore foods such as liver, yeast and dairy products
are all rich in B group vitamins. Deficiency of B group vitamins include dermatitis, fatigue and malformation of
red blood cells.

Minerals

Some minerals are considered to be macronutrients as they are required in fairly large amounts in the diet to
maintain a healthy body. Minerals are required in their ionic state in the diet.

Calcium, Ca2+, is a major constituent of bones and teeth and is required to keep bones strong. It is required in
blood clotting as an activator of various plasma proteins and is also involved in muscle contraction. Calcium is
used in synapses and also as an enzyme activator. A good source of calcium is in dairy products, eggs and
green vegetables, the RDA for calcium is 800mg.

Chlorine, Cl-, is required to maintain the osmotic anion / cation balance of the body and the formation of HCl in
the stomach. It is found in table salt and is rarely deficient in the diet as it is used as a preservative to may
foods. Sodium, Na+, is also found in table salt as well as dairy foods, meat, eggs and vegetables. Sodium is
used in conjunction with chlorine in the maintenance of the osmotic anion / cation balance. It is also needed in
nerve conduction and muscle action. Potassium, K+, is yet another mineral required in nerve and muscle
action, it also has a role in protein synthesis. It is found in meat, fruit and vegetables.
Phosphorus, in the form of phosphate, PO43- is a constituent of nucleic acids, ATP, phospholipids in cell
membranes, bones and teeth. It is present in dairy foods, eggs, meat and vegetables.

Magnesium, Mg2+, is an important component of bones and teeth and is also an enzyme activator. It is found
in meats and green vegetables.

Micronutrients are minerals needed in trace quantities. Despite the small quantity required, they are still
essential to a healthy balanced diet.

Iron, in the forms of Fe2+ and Fe3+, are required in the formation of haemoglobin and myoglobin. Iron is a
constituent of many enzymes as a prosthetic group and also as an electron carrier in mitochondria. Red meat,
liver and green vegetables are all sources of iron. Iron supplements are taken by people who suffer from
anaemia.

Iodine, I-, is a component of the growth hormone thyroxine. A lack of iodine in the diet can cause
hypothyroidism which results in weight gain and in extreme cases a lack of physical and mental development
known as cretinism. A swelling of the neck can occur which is called goitre if iodine is deficient in the diet.
Iodine can be found in seafood such as shellfish, seaweed and fish. Iodine has also been added to water
supplies in areas where it is deficient in the main water system.

Copper, Cu2+, manganese, Mn2+ and cobalt, Co2+, are all needed in the diet to form co-factors for enzymes.
Copper is also needed for bone and haemoglobin formation and cobalt is needed for the production of red
blood cells, manganese is also a growth factor in bone development. They are found in meat and liver as well
as some dairy products.

Fibre

Fibre is not digested by the body, but is involved in maintaining the health of the gut and is therefore an
essential part of a balanced diet. Fibre is mostly made up of cellulose from plant cell walls and is indigestible
as the stomach and gut do not contain the correct enzymes. Fibre aids the formation of faeces, preventing
constipation. It also aids the peristaltic movement in the intestine and has been linked to the prevention of
bowel cancer. Fibre also removes some saturated fats and cholesterol therefore protecting the body a little
from the build up of plaques in blood vessels. Fruit, vegetables and cereals are a good source of dietary fibre.

Water

The diet must provide water which is required as a solvent, a transport medium, a substrate in hydrolytic
reactions and for lubrication. Water in fact makes up about 70% of the total body weight of humans. Water is
needed as it is lost constantly from our bodies in urine, sweat, evaporation from lungs and in faeces. An
average person requires 2-3 litres of water a day which is supplied through drinks and liquid foods. Without
water or food the longest anyone has ever survived is 17 days, however, with water the longest anyone has
survived is 70 days, this illustrates the importance of water in the diet.

As you can see a balanced diet is imperative to maintaining a healthy body. People who choose to be
vegetarians and vegans therefore must make sure that their diet contains all the correct nutrients to avoid any
deficiencies that may occur, as well as people living in countries where their diet lacks certain important food
groups. A diet can easily be adequate without being a properly balanced diet and since everyone has different
metabolic rates everyone's ideal diet is unique, therefore generalised guidelines have been established to aid
people in obtaining a good diet. Vitamins and minerals are required in small amounts to carry out a variety of
essential specific functions, fat and carbohydrates are the main fuel that the body runs on, whilst protein is
needed in large amounts for growth and repair. The diet must also provide adequate quantities of essential
fatty acids and amino acids which are required for the body to metabolise into proteins and are fundamental for
health. Over eating of one food group is considered to be a form of malnutrition because the diet is not
balanced.

Importance of a Balanced Diet

By Ripa Ajmera, eHow Contributor
updated: September 25, 2009
I want to do this!

The importance of a balanced diet cannot be overstated. A balanced diet provides natural
disease prevention, weight control and proper sleep without the use of sleeping pills. A balanced
diet is also important because it enables you to meet your daily nutritional needs and enjoy a
higher overall quality of life.

Disease Prevention

1. Eating a balanced diet is the easiest way to protect yourself from many of the
diseases associated with aging, including diabetes and heart disease. Eating too
much of any one food group is not a wise idea. Even if you eat only vegetables (a
healthy food), there is a chance you could still be unprotected from disease
because your body needs the vitamins and minerals found in the other food
groups to stay healthy. Eating in a balanced way boosts your energy level and
ensures your body functions normally. A balanced diet also enables you to live
longer.

Meeting Nutritional Needs

2. Your daily food intake should include grain, fruit, milk (or other dairy products),
vegetables, beans, oils and protein. According to the Food Pyramid developed by
the U.S. Department of Agriculture, you should eat six to eleven servings of grain,
two to four servings of fruit, three to five servings of vegetables and two to three
servings of dairy and protein. Fats and oils should be eaten rarely. Healthy foods
contain vitamins and minerals that boost immunity and serve as natural protection
from many common illnesses.

Weight Control

3. If you are overweight, eating a balanced diet can be an important first step
towards weight loss. Many people who are able to lose weight through being part
of fad diets gain the weight back when they return to their own eating habits. A
balanced diet can also help you maintain your weight loss in the long term. If you
are underweight, eating a balanced diet can help you gain weight and maintain
the weight gain in the long term.

Proper Sleep

4. Eating too much of a certain kind of food can cause you to be unable to fall
asleep (such as foods with high levels of artificial sugar, like candy). Eating
heavy, oily foods can cause you to have difficulty waking up in the morning.
Eating a balanced diet will enable you not only to sleep better without the use of
 sleeping pills but also feel more rested when you wake up.

Quality of Life

5. Eating a balanced diet is important because it allows you to enjoy life, have
more energy, feel less stress and accomplish more in less time. You will have
fewer illnesses and medical bills. A balanced diet is the foundation of good health
and well-being.

Read more: Importance of a Balanced Diet | eHow.com

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Why is a Balanced Diet Important

A balanced diet is a very significant factor that contributes widely to a healthy body and mind. Let's find out why is
a balanced diet important.

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Nowadays, there are many health problems that people are experiencing, which are arising due to
several reasons. For most of the problems, the correct and only solution is a balanced diet. Many
people have a misconception that a balanced diet means to avoid eating specific foodstuffs which may
prove harmful to the body. It actually means to eat all types of food, but in a balanced amount which
will provide all necessary nutrients to maintain a healthy body. The needed nutrients include
carbohydrates, vitamins, proteins, minerals, fats, etc. Every essential nutrient has an important role to
play for the proper functioning of the human body. The effects of not having a balanced diet can prove
to be harmful to the body.
Importance of a Balanced Diet

Preventing Infections and Diseases

Consuming all foods in a well-balanced proportion will help your body to prevent many infections and
disorders. If the body gets all the required nutrients, it will improve the functioning of the immune
system which is responsible for the prevention of various infections. By following a balanced diet, you
reduce the possibilities of some types of cancer, control blood sugar levels effectively, and control
blood pressure. It prevents diseases that are a result of either over-consumption or under-
consumption of certain foods.

Controlling Weight
For the purpose of reducing and controlling weight, people tend to forget why is a balanced diet
important. They don't understand that a balanced diet is the key to reduce or increase weight. Those
who want to reduce weight try different ways, but don't succeed. The reason is that the routines they
choose include consuming huge amounts of foods that don't contribute to weight loss.

Healthy Body Growth

If the body is getting all the essential nutrients regularly, it will certainly be fit. It would be away from
infections and diseases, which in turn will promote a healthy body growth and maintenance. A
balanced diet should be implemented in the routine of a growing child or a teenager. You would be
able to easily perform physical tasks without any exertion on the body. It is a necessity nowadays, as
there is so much physical and mental stress in the lives of people.

Active Lifestyle
A balanced diet would also be beneficial to the state of mind. You would be able to live an active
lifestyle. Because both the body and mind are in a good state, they would coordinate effectively. It will
help you to take immediate decisions and tackle problems efficiently. It is also proven to increase the
remembering and memorizing capability of a person.

These are some of the benefits that would let you know why is a healthy balanced diet important.
There are many more advantages that a balanced diet has to offer. Looking at the many benefits, you
can plan your diet and put it into practice as soon as possible. The chances of your body getting
infected would be reduced considerably. It would also help you to stop the development and spreading
of the diseases and infections which you are suffering from.

It is recommended that you take the help of a dietitian to plan a proper balanced diet which would
certainly make your life healthy and satisfactory. I hope he would make you better understand why is a
balanced diet important.

What is a Balanced Diet

Balanced diet may sound familiar, but many of us are unaware of what is a balanced diet. Through this article let
us discuss about what is a balanced diet made up of.
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Most of us tend to forget that food is a necessity in life. To have a healthy and disease free body, we
need to have a proper and balanced meal. But thanks to the hectic lifestyle, everybody is busy running
the rat race, without much concern for their health. People happily binge on junk and fast food like
burgers, pizzas or chips to appease their hunger ignorant of the harmful after effects in the long run.
This junk food is only loaded with cholesterol and other things which can harm the body. So it's time
we wake up to the ill effects of junk food, bid goodbye and welcome a balanced diet in our lives.
Wondering what is a balanced diet? Let us discuss about what is a balanced diet and its importance in
our daily lives.

What is a Balanced Diet and Why is it Important?

A balanced diet is one that has all the essential nutrients, required by the body for proper growth and
development, in the appropriate amounts. A well balanced diet consists of the right amounts of
carbohydrates, proteins, fats, vitamins and minerals. A balanced diet also provides the body energy to
function. I know you must be thinking 'why is a balanced diet important'? Let's take the example of a car.
For a car to function properly, all the components in the machinery must be in a proper working
condition. If any of the components is missing or if there is no petrol in the car, then this vehicle will be
of no use. In a similar way, our body is just like the car, with all the parts (read body systems)
performing 24x7. The balanced diet is like fuel for the smooth functioning of the body and without it,
one can imagine the plight of the body. There is even a balanced diet for weight loss. Surprising isn't it?
Let us discuss about the various nutrients that make up the balanced diet menu, needed by our body.

Carbohydrates
We get our energy from carbohydrates, when they are burned down, by the process of respiration, in
the cells of our body. Carbohydrates are obtained in the form of starch, which is converted into
glucose in the digestive system to release energy. This glucose is then transported through the
bloodstream to all the parts of the body. Carbohydrates are an important part of the healthy balanced
diet. Potatoes, cereals, fruits like bananas, wholegrain bread, etc., are a rich sources of carbohydrates.

Fats
Fats are also a source of energy which can be stored in the body as a reserve. When the energy in the
body comes down, the reserve fat is burned as fuel to release energy. Many people tend to avoid fats
in the diet since they think it will make them gain weight. Saturated and unsaturated fats are the two
main types of fats. Saturated fats or LDL are harmful and can increase the levels of cholesterol.
Unsaturated fats, also known as heart healthy fats or HDL, help in lowering the LDL and prevent
cardiovascular diseases. Hence, fat (unsaturated fat) is essential for the proper functioning of the
cardiovascular system and it also gives a healthy glow to the skin and in winters it insulates the body
to protect it from cold. HDL cholesterol foods include fish (salmon, tuna, halibut) almonds, walnuts,
sunflower seeds, flax seeds and many other nuts and seeds.

Proteins
Proteins are the building blocks of life. They are essential for the growth and repair of the cells in the
body. Since the body cannot digest proteins, the molecules are broken down into amino acids which
are easily assimilated. Protein rich foods include milk and other dairy products, eggs, lean meat and
legumes, etc.

Vitamins and Minerals

Though vitamins and minerals are required in small quantities, they complete the balanced diet. Both
vitamins and minerals are essential for the building of the body. Vitamins A, B complex, C, D, E and K
and minerals like iron, calcium, iodine, etc., are a must in balanced diet for children for their proper
growth and development.

Apart from the above mentioned nutrients, fiber is also an important component of the balanced diet,
since it adds roughage to the waste products to eliminate it from the body without any difficulty. A
mixture of all this essential nutrients in a meal is what is a balanced diet for a pregnant woman, since they
have to provide nourishment for both themselves and the baby.

After going through this article you must have understood what is a balanced diet and its importance.
Following a proper balanced diet plan is essential to keep the body fit and healthy, free from infections
and diseases. Hope you found this article on what is a balanced diet useful and informative.

Balanced diet
A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and
energy for maintaining body cells, tissues, and organs, and for supporting normal growth and
development.

Function
A well-balanced diet provides enough energy and nutrition for optimal growth and development.

Food Sources
Milk group (dairy products)

• Cheese: fat-free or reduced-fat (1%)

• Milk or buttermilk: fat-free (skim) or low-fat (1%)
• Yogurt: fat-free or low-fat, regular or frozen

Meat and beans group

• Legumes (including beans, lentils, peas, and split peas)

• Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim
away visible fat; broil, roast, or poach
• Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower
seeds, walnuts)
 • Tofu, tempeh, and other soy-protein products

Fruit group

• Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons,
oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
• 100% fruit juice

Vegetable group

• Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale,
lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
• 100% vegetable juice

Grain group (breads and cereals)

• Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
• Grits
• Rice

Oil

• Light or low-fat salad dressing

• Low-fat mayonnaise
• Vegetable oil

Side Effects
An unbalanced diet can cause problems with maintenance of:

• Body tissues
• Brain and nervous system function
• Growth and development

It can also cause problems with bone and muscle systems.

Recommendations
The term "balanced" simply means that a diet meets your nutritional needs while not providing too
much of any nutrients. To achieve a balanced diet, you must eat a variety of foods from each of the
food groups. You will need to know:

• How many calories you should consume every day

• What size portions you should eat. Too much of a healthy food may no longer be healthy
• Which are the healthy choices from each food group

There are several guidelines available to help you plan your balanced diet. They include:

• The Food Guide Pyramid

• The U.S. Dietary Guidelines (RDA guidelines)

General Guidelines
 • Do not skip breakfast
• Eat at least three meals each day
• Eat foods from each of the food groups at every meal

The most important step to eating a balanced diet is to educate yourself about what your body needs,
and to read the nutrition label and ingredients of all the food you eat.
New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and
Agriculture (USDA) recommend fewer calories and smarter food choices. Some of the key
recommendations:

• Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt,
and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
• Balance your calorie intake with exercise. Slowly decrease the amount of calories you take in
while increasing exercise to prevent gradual weight gain over time. Exercise regularly and
reduce activities in which you sit (such as watching TV).
• Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an
average 2,000-calorie per day diet.
• Eat 3 ounces or more of whole-grain products per day.
• Consume 3 cups per day of fat-free or low-fat milk or milk products.
• Get fewer than 7% of calories from saturated fatty acids.
• Avoid trans fatty acids, which are unhealthy fats. They are found in fried foods, commercial
baked goods such as donuts, cookies, and crackers, in processed foods, and in margarines.
• Limit cholesterol intake to less than 300 mg/day.
• Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish, nuts,
and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat,
• \][or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fat
intake can approach 35% if most of the fats are "good" fats.
• Stay away from added sugars.
• Consume fewer than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limit
added salt when you prepare food.
• Do not consume more than 1 alcoholic drink per day for women, 2 per day for men. Certain
people should not drink any alcohol.
• Read nutrition labels on all foods. This will help you know what kind of fats, and how much,
the food contains.