(Balanced Diet) "Is it healthy to eat fruit after a hamburger?"... What exactly is a balanced diet?

We've all heard that a balanced diet is important. Maintaining a healthy diet is essential for a longer, healthier life and maintaining energy levels. However, it can be difficult to explain exactly what a "balanced diet" means, which can leave you confused about whether you're eating properly.

In fact, a 2022 study found that approximately 85% of survey respondents weren't aware that their diets were less healthy than they thought. We delve into the specifics of a balanced diet, with advice from Paige Welsh, a nutrition expert at the Cleveland Clinic.

 

What is a balanced diet?

A balanced diet can be summed up in one word: "diversity," Welsh emphasized. The key to a balanced diet isn't choosing the best foods or focusing on superfoods, but rather consuming a variety of foods that contain a variety of nutrients. In other words, rather than trying to achieve "balance" by eating a burger and fries followed by blueberries, it's important to follow a diet that includes all food groups in appropriate proportions.

Components of a Balanced Diet

 

In the past, a balanced diet was taught based on the food pyramid. However, the United States Department of Agriculture (USDA) abolished the food pyramid in 2011 and now uses "MyPlate" as the standard for a balanced diet for the general public.

MyPlate recommends the following dietary proportions: Half of your diet should consist of a variety of fresh fruits and vegetables, 25% should consist of protein, preferably lean protein. The remaining 25% should consist of grains, with at least half of those being whole grains.

 

It is recommended to consume about 3 cups of dairy products per day. This is a very general guideline and may require some adjustments depending on an individual's height, weight, and activity level. A 190cm tall person who plays basketball five times a week may have different nutrient needs than a 157cm person who is less active. Below are the ways we should consume each nutrient.

 

Fruits and vegetables = Fruits and vegetables are a crucial component of a balanced diet. More important than the specific fruits and vegetables you eat is the variety of colors you consume. The color of fruits and vegetables tells you a lot about their nutritional value. By mixing red and orange vegetables with green leafy vegetables, you're consuming a variety of vitamins.

 

When choosing vegetables, one thing to watch out for is starch. Foods like peas, corn, and potatoes are high in starch, while it's best to focus on non-starch fruits and vegetables. Starchy vegetables are more similar in nutritional value to grains, so it's best to include them in the grain portion of your diet, which accounts for about a quarter of your diet. While starch is rich in fiber, it's not necessary to avoid it, but it's best to include it in the grain category.

Protein = Protein helps maintain muscle mass, keeps you feeling fuller for longer, and provides energy. It's also effective for weight loss and lowering blood pressure. While protein is commonly thought to come from meat and animal products, there are also many healthy vegetarian and vegan options. It's important to be aware that some animal proteins have drawbacks.

 

For example, red meat, like beef, can be part of a healthy diet when consumed in small amounts, but red meat is generally high in saturated fat. It's best to get most of your protein from unsaturated fat or low in saturated fat.

While your protein needs may vary depending on several factors, including activity level and muscle mass, a good rule of thumb is to aim for about a quarter of your diet to come from protein. Healthy, lean sources of protein include chicken breast, eggs, salmon, nuts, seeds, beans, lentils, and tofu.

 

Grains= Grains and foods containing them are composed of carbohydrates. While carbohydrates are often advised to be avoided, they are actually a very important component of a balanced diet. If you're concerned about grains, consider replacing them with whole grains. Whole grains help with brain health, digestion, muscle repair, weight management, and energy.

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MyPlate recommends consuming 25% of your diet as grains, half of which should be whole grains. The difference between whole grains and refined grains is the presence or absence of fiber. Whole wheat products are rich in fiber, while refined white bread has had its nutrients removed, so choosing whole wheat products is recommended.

 

Dairy products = One reason dairy products are a part of a balanced diet is because they contain calcium, which is essential for maintaining strong bones. Many dairy products also contain vitamin D, a vitamin not found naturally in most foods.

 

MyPlate recommends consuming three cups of dairy products per day. Examples of dairy products that count as one cup include milk, yogurt, and cheese. If you don't consume dairy, you can substitute it with fortified soy milk, orange juice, canned sardines, or calcium-rich tofu.

 

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Half of the diet should be a variety of foods.

Filled with fresh fruits and vegetables,

25% is composed of protein,

Among them, low-fat protein intake is recommended.

The remaining 25% is filled with grains.

It is recommended that more than half of these be whole grains.

 

There are many different types of whole grains~~

 

It's always good to keep dairy products close at hand.

I don't just drink milk

These days, you can eat yogurt in a variety of ways by adding toppings.