What is a Balanced Diet?

Eating properly makes a difference in the way you feel.

The groups of foods which make up a well-balanced diet fall into four main groups: the vegetable and fruit group, the bread and cereal group, the milk and cheese group, and the meat, poultry, fish and bean group.

Should you take vitamins or can your body get the nutrients it needs from the foods you eat? If you include foods from the basic food groups in your diet, you can get the nutrients you need, and your body will have the fuel and materials it needs.

Eating properly involves three main steps: 1) learning about the nutrients you need and which foods contain them, 2) using your knowledge to plan meals and snacks wisely, and 3) actually eating the foods you plan to eat.

Let's look at the four food groups.

Vegetable and fruit group

Vegetables and fruits are high in vitamins and minerals, usually low in fats and contain no cholesterol. Eat four servings from the vegetable and fruit group each day. A serving would be an orange, half of a cantaloupe, a small salad or a medium sized potato.

Citrus fruits, melons, berries, raw cabbage and tomatoes offer vitamin C. Vitamin C is needed every day to manufacture the material which holds body cells together. Eat a serving of dark green or yellow vegetables every day, too, because they contain vitamin A, which is needed for healthy skin and night vision.

Bread and Cereal group

Whole-grain and enriched breads and cereals have B vitamins and are needed for digestion and general body functions. Whole grain and enriched breads and cereals also contain iron for building red bloods cells, and they are good sources of trace minerals and fiber. Eat four servings of breads and cereals daily. A serving is one slice of bread, one-half to three-fourths cup of cooked cereal or pasta or one ounce of ready-to-eat cereal.

Milk and cheese group:

The milk and cheese group includes whole milk, low fat milk, skim milk and nonfat dry milk, cheese, cottage cheese, ice cream and yogurt. These foods provide protein for building and repairing body tissues and calcium for forming bones and teeth. Adults need to eat at least two servings from this group each day. Children need three servings and teens, pregnant women and nursing mothers need four servings. A serving is one cup of milk or plain yogurt, one and one-third ounces of cheese, one and one-half cups of ice cream or two cups of cottage cheese.

Meat, poultry, fish and bean

This group contains protein for building and repairing and valuable vitamins and minerals. Red meats and dry beans provide iron, which is important for building red blood cells. Fish and poultry usually have less fat than red meats.

Eat two servings from the meat group each day. One serving is two to three ounces of lean, boneless cooked meat, poultry or fish; two eggs; one and one-half cups of cooked dry peas, beans or lentils; and four tablespoons of peanut butter.

Fats, sweets and alcohol

This group includes butter and margarine, which supply some vitamin A, and vegetable oils which provide vitamin E and essential fatty acids. Other items in this group are mayonnaise, salad dressings, sugar, honey, jelly, candy, sweetened beverages and alcoholic beverages. Slow down on this group. These foods provide calories but few vitamins, minerals and proteins.

Eat right and you can get the nutrients you need from the foods you eat.

For more information on what is a balanced diet, contact your local county Extension office.