I have heard that a balanced diet is important. Maintaining a proper diet allows you to live healthier and longer, and to sustain your energy. However, it is difficult to precisely explain what exactly a 'balanced diet' means, even though it is a term we hear often. As a result, people may become confused about whether they are eating properly.

According to a 2022 study, approximately 85% of respondents were unaware that their diets were less healthy than they thought. Based on advice from Paige Welsh, a nutrition expert at Cleveland Clinic in the United States, we learned about what constitutes a balanced diet.

 

What is a balanced diet?

Wells emphasized that the one word to summarize a balanced diet is 'diversity.' The core of a balanced diet is not about choosing the best foods or focusing on superfoods, but about consuming a variety of foods that include different nutrients. In other words, it's not about eating a hamburger and fries and then balancing it out with blueberries, but about following 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) eliminated the food pyramid in 2011, and now 'MyPlate' serves as the standard for a balanced diet for the general public.

The dietary ratio recommended by MyPlate is as follows: half of the diet should be filled with a variety of fresh fruits and vegetables, 25% should consist of proteins, with an emphasis on low-fat protein intake. The remaining 25% should be filled with grains, with more than half of them being whole grains.

 

It is recommended to consume about three cups of dairy products per day. This is a very common guideline and may require slight adjustments depending on an individual's height, weight, and activity level. This is because the nutritional needs of a 190cm person who plays basketball five times a week may differ from those of a less active 157cm person. The following are the ways we should intake nutrients for each nutrient.

 

Fruits and Vegetables = Fruits and vegetables are really important elements in a balanced diet. Especially, it is more important to consume foods of various colors rather than focusing on which specific fruits and vegetables to eat. The colors of fruits and vegetables indicate the nutrients they contain. By eating a mix of green leafy vegetables along with red and orange vegetables, you are consuming a variety of vitamins.

 

The point to be careful about when choosing vegetables is 'starch.' Foods like peas, corn, and potatoes are high in starch, and it is better to focus on non-starchy vegetables such as fruits and non-starchy vegetables. Starchy vegetables are more similar in nutrients to grains, so it is advisable to include them in the grain portion, which makes up a quarter of the diet. Since they are rich in fiber, there is no need to avoid starch, but it is better to include them in the grain category.

Protein = Proteins help maintain muscle mass, keep you feeling full longer, and provide energy. They are also effective for weight loss and lowering blood pressure. While it is generally thought that proteins are obtained from meat and animal products, there are also many healthy vegetarian or vegan proteins. Additionally, some animal proteins have disadvantages that should be understood.

 

For example, red meats like beef can be part of a healthy diet if consumed in small amounts, but red meats generally contain a lot of saturated fat. Most proteins are best derived from sources with unsaturated fats or low saturated fats.

The amount of protein needed can vary depending on factors such as activity level and muscle mass, but it is generally recommended to allocate a quarter of your diet to protein. Healthy low-fat protein sources include chicken breast, eggs, salmon, nuts, seeds, beans, lentils, and tofu.

 

Grains = Foods that include grains and grain-based products are composed of carbohydrates. Although it is often advised to avoid carbohydrates, in fact, grains and carbohydrates are very important elements of a balanced diet. If you are concerned about grains, it is good to substitute with whole grains. Whole grains help with brain health, digestion improvement, muscle regeneration, weight management, and energy enhancement.

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MyPlate recommends that 25% of your diet should consist of grains, with half of that being whole grains. The difference between whole grains and refined grains lies in the presence of fiber, with whole wheat products being rich in fiber and refined white bread having nutrients removed, so it is better to choose whole wheat products.

 

Dairy products = One reason why dairy products are part of a balanced diet is that the calcium they contain is essential for maintaining strong bones. Additionally, many dairy products contain vitamin D, which is not naturally present in most foods.

 

MyPlate recommends consuming three cups of dairy products per day. Examples of one cup of dairy include milk, yogurt, and cheese. If dairy products are not consumed, they can be replaced with fortified soy milk, orange juice, canned sardines, or calcium-fortified tofu.

 

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Half of the diet consists of various types of

Filled with fresh fruits and vegetables.

25% is composed of protein.

Recommend low-fat protein intake among them

Fill the remaining 25% with grains.

More than half of them should consume whole grains.

 

There are also various types of whole grains~~

 

It's always best to keep dairy products close by and consume them.

It's not just about drinking milk.

These days, you can also add toppings to yogurt, so you can enjoy it in various ways.