Published by PMR of NY & CT
Low carb, high protein, plant-based, keto: nutrition advice changes so often that it's easy to lose track of the basics. Underneath the trends, most nutrition experts still agree on the same foundation.
So, what is a balanced diet? It's a way of eating that gives your body the energy and nutrients it needs by including a variety of foods from all the food groups, in amounts that fit your needs, without too much of any one thing. It doesn't ban foods, and it doesn't demand perfection.
Three principles of balanced eating
Dietitians often answer the question "What is a balanced diet?" with three ideas:
- Variety. Different foods supply different nutrients, so eating a wide range, including many colors of vegetables and fruit, covers more of your needs.
- Proportion. Some foods deserve more room on your plate than others. Vegetables and fruit fill the biggest share, with whole grains, protein foods and dairy alongside.
- Moderation. Foods high in added sugar, saturated fat or salt can fit, but in smaller amounts and less often.
Balance also happens over days and weeks, not in every bite, so a holiday feast fits within a week of everyday eating. Mediterranean-style, DASH and vegetarian eating patterns can all be balanced.
The five food groups and what they provide
- Vegetables: fiber, potassium, folate and vitamins A and C. Aim for a mix of dark green, red and orange vegetables, plus beans and peas.
- Fruits: fiber, vitamin C and potassium. Whole fruit is a better choice than juice most of the time.
- Grains: energy, fiber, B vitamins and iron. Choose whole grains most of the time, such as oats, brown rice, quinoa or whole-wheat bread.
- Protein foods: protein, iron, zinc and B vitamins. Vary your sources among seafood, poultry, eggs, lean meats, beans, lentils, tofu, nuts and seeds.
- Dairy: calcium, vitamin D and protein. Milk, yogurt and cheese count, as do fortified soy milk and soy yogurt.
Fats, sugar and salt: what to keep in check
Your body needs fat, and fats from plants and fish, such as olive and canola oil, nuts, seeds, avocado and salmon, are good choices. The American Heart Association recommends limiting saturated fat, found in fatty and processed meats, butter, cheese and many baked goods and desserts.
Added sugars turn up in soda, candy and desserts, but also in pasta sauce, salad dressing, granola and flavored coffee drinks, so it pays to check labels.
For sodium, the Dietary Guidelines for Americans set a limit of less than 2,300 milligrams a day for adults, and your doctor may suggest less if you have high blood pressure.
How to build a balanced plate
The plate method is an easy way to put balance into practice without measuring:
- Fill half your plate with vegetables and fruit.
- Fill about a quarter with protein, such as fish, chicken, beans or tofu.
- Fill the last quarter with grains or starchy foods, ideally whole grains.
- Add a serving of dairy or a fortified alternative, and drink water.
Here's what a balanced day might look like:
- Breakfast: a veggie omelet with a whole-wheat English muffin and an orange
- Lunch: lentil soup with a side salad and a glass of milk or fortified soy milk
- Snack: a banana and a small handful of almonds
- Dinner: baked salmon, quinoa and roasted asparagus
Portions depend on your age, size, activity level and health, so let your hunger and your doctor's advice guide the amounts.
How balance shifts with your needs
The food groups stay the same throughout life, but the amounts and emphasis change:
- Older adults often need fewer calories but just as many nutrients, with extra attention to protein, calcium, vitamin D and vitamin B12. Strength and balance exercises, such as a program designed by a physical therapist, help them stay strong and steady on their feet.
- Active people and athletes need more energy and carbohydrate to fuel training, and enough protein to recover.
- Pregnancy and breastfeeding raise needs for nutrients such as folate, iron and iodine. Your OB or midwife will guide you, and if pregnancy brings on back or pelvic pain, prenatal chiropractic care may help.
- People with a health condition such as diabetes or kidney disease may need a tailored plan from a registered dietitian.
Frequently asked questions
What are the seven components of a balanced diet?
The seven components usually listed are carbohydrates, protein, fats, vitamins, minerals, fiber and water. The first three supply energy, while vitamins and minerals help your body use that energy, build bone and support immune function. Fiber aids digestion and helps you feel full, and water is needed for nearly every process in your body. Eating from all five food groups and drinking enough water covers all seven.
What is a balanced diet for weight loss?
It's the same mix of food groups, with portions adjusted to create a modest calorie gap. Filling more of your plate with vegetables, getting enough protein to protect muscle and cutting back on sugary drinks, sweets and fried foods all help. Plans that drop whole food groups are often hard to sustain. For a realistic goal, talk with your doctor or a registered dietitian.
Do you need supplements if you eat a balanced diet?
Most healthy adults can get what they need from food. Some groups often need a supplement, though: people who could become pregnant are advised to take folic acid, older adults and people who eat no animal foods may need vitamin B12, and some people need extra vitamin D. Ask your doctor or pharmacist before starting any supplement, especially if you take medicines or are pregnant.
Visit a PMR office near you
A balanced diet gives your body what it needs to move, heal and recover. If pain or an injury is keeping you from the activity that goes with it, Physical Medicine & Rehabilitation of NY & CT (PMR) can help at one of our locations in Connecticut and New York. Request an appointment and our team will contact you.
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