What Does it Mean to Eat a Balanced Diet?

Breads, Cereals

A balanced diet should include six to 11 servings daily from the breads and cereals group. The breads and cereals group consists of whole-grain breads, potatoes, pasta, rice, noodles and breakfast cereals. With whole grains and cereals, it is recommended that you consume varieties that are high in fiber. Breads and cereals are rich in vitamin B.

Fruits and vegetables are excellent sources of vitamins, minerals and fiber and are naturally low in fat and calories. It is recommended that you consume five to nine portions of fruits and vegetables per day, with at least one containing vitamin C (carrots, grapefruit, oranges). Fresh, canned or frozen vegetables as well as fruit or vegetable juice (as long as it is 100% juice) count as servings from the fruits and vegetables group.

Milk and dairy products have a lot of protein, calcium and minerals. It is recommended that you consume two to three servings per day of dairy products. Examples of dairy products include cheese, milk, eggs and yogurt. Because dairy products can be high in saturated fat, purchase low-fat varieties (of milk, cheese and yogurt, for example) whenever that option is available.

Meat should consist of two servings per day in a healthy, balanced diet. Fish (baked, never fried) is an excellent source of protein, and is recommended at least three times per week. White meats tend to be leaner than red meats, so opt for turkey or chicken several times per week. Red meat is an excellent source of iron, but it can be high in fat, so opt for a leaner cut and trim off the fat before cooking. For vegetarians, lentils, nuts and beans can be substituted for meats.

A balanced diet includes a small amount of this category. The fats and sweets group are high in fat and sugar, and should be consumed only in moderation (one to two servings per day). This group consists of ice cream, cream, cakes, chocolate, sugary beverages, high-fat salad dressings or dressings containing mayonnaise, sweets, pastries, potato chips or butter. Opt for low-fat or sugar-free snacks whenever possible.