What is a Balanced Diet?
Print
EmailFebruary 23, 2024
Transcript:
What is a balanced diet?
The Dietary Guidelines for Americans and MyPlate offer some recommendations for us to eat in a healthy and balanced way. There are five food groups we should eat from every day, as shown by the MyPlate graphic. Fruits, vegetables, grains, protein and dairy.
How much of these foods should we eat in a day? It varies based on age, gender, and activity level. But to fuel an active lifestyle and to maintain a healthy body, the Dietary Guidelines suggest that adults eat within a certain range from each food group every day.
For fruit, the range is 1 and one-half to 2 and one-half cups every day. For reference, one cup of fruit is the same as one cup of whole or cut fruit like an orange, a pear, canned pineapple, or fresh or frozen berries. One-half cup of dried fruit like raisins or dried apricots. Eight ounces of 100% fruit juice, for example, apple or orange juice.
When it comes to vegetables, the range is two to four cups every day. One cup of vegetables is the same as one cup of raw or cooked vegetables. Think cucumbers, green beans, tomatoes, or any type of frozen or canned veggies. One cup of vegetable juice. Two cups of raw leafy salad greens like bok choy, kale, romaine, or collard greens.
By the way, fruits and vegetables are so full of nutrients that together they should fill half your plate.
For grains, the range is five to 10 ounces every day, opting for whole grains at least half of the time. One ounce of grains is the same as one slice of white or wheat bread. One small flour or corn tortilla, Or one chapati. One cup of cereal, or one small muffin or pancake. One-half cup of cooked white or brown rice, pasta like spaghetti, cooked cereal like oatmeal or other grains such as farro, quinoa, couscous or bulgar.
Protein recommendations are to aim for five to seven ounces every day. One ounce of lean animal protein equals one ounce of seafood like canned tuna or grilled fish, meat like ground beef or lamb, or poultry such as ground turkey or grilled chicken. One egg also counts as one ounce of protein. Or for plant- based options, consider one tablespoon of peanut butter, one-quarter cup of cooked beans, such as kidney, black or baked beans, or one-quarter cup of peas or lentils. One-half ounce of nuts or seeds, like sunflower or pumpkin seeds equal an ounce of protein. So does one-third cup of hummus or one small falafel.
For dairy, aim for three cups every day. You can also opt for non-dairy, calcium- rich foods. One cup of dairy counts as one cup of low-fat or fat-free milk or yogurt. One and one-half ounces of hard cheese, or one cup of calcium- fortified soy milk. You can also get calcium from calcium-fortified orange juice, calcium-fortified almond milk, or green leafy vegetables such as collards, bok choy, spinach, kale, and turnip greens. Also, canned fish with bones such as salmon or
sardines.
What about kids? Children also need a balanced diet based on the same five food groups. This is important for body and brain development and to set a foundation for a lifetime of healthy nutrition.
To learn more about portion recommendations for kids and for adults, visit MyPlate.gov.