Balanced Diet

A healthy diet typically includes plenty of fresh fruits and vegetables while limiting processed foods. For personalized dietary advice, consult your doctor or a dietitian.

What is a Balanced Diet?

A balanced diet provides your body with the essential nutrients it needs to function properly. To meet your nutritional needs, most of your daily calories should come from:

1. Fresh fruits

2.Fresh vegetables

3. Whole grains

4. Legumes

5. Nuts

6.Lean proteins

The Dietary Guidelines for Americans offer recommendations on the daily intake of each nutrient.

Understanding Calories

Calories measure the energy content in food. Your body uses calories to perform activities such as walking, thinking, breathing, and other vital functions.

On average, a person requires about 2,000 calories per day to maintain their weight. However, this number varies based on age, sex, and physical activity level. Generally, males need more calories than females, and active individuals require more calories than those who are less active.

Current guidelines provide specific calorie recommendations for males and females across different age groups.

Person	Calorie Requirements
Sedentary children: 2–8 years	1,000–1,400
Active children: 2–8 years	1,000–2,000
Females: 9–13 years	1,400–2,200
Males: 9–13 years	1,600–2,600
Active females: 14–30 years	2,400
Sedentary females: 14–30 years	1,800–2,000
Active males: 14–30 years	2,800–3,200
Sedentary males: 14–30 years	2,000–2,600
Active people: 30 years and over	2,000–3,000
Sedentary people: 30 years and over	1,600–2,400

The Importance of Your Daily Calorie Sources

The source of your daily calories matters as much as the number of calories you consume. Foods that provide mostly calories with little to no nutritional value are referred to as "empty calories.

Examples of foods that contain empty calories include:

Cakes, cookies, and donuts

Processed meats

Energy drinks and sodas

Fruit drinks with added sugar

Ice cream

Chips and fries

Pizza

Sodas

However, it's not just the type of food that matters but also the ingredients that contribute to its nutritional value. For instance, a homemade pizza with a wholemeal base and topped with fresh vegetables can be a healthy choice. In contrast, premade pizzas and other highly processed foods often contain empty calories.

To maintain good health, limit your intake of empty calories and instead aim to get your calories from nutrient-rich foods. Consider these tips for curbing cravings for less nutritious foods.

SUMMARY

Calories measure the energy provided by foods. The number of calories you need depends on your sex, age, and activity level.

Why a Balanced Diet is Important

A balanced diet supplies the essential nutrients your body needs to function efficiently. Without balanced nutrition, your body is more susceptible to disease, infection, fatigue, and poor performance.

Children who lack a healthy diet may experience growth and developmental issues, poor academic performance, and frequent infections. They may also develop unhealthy eating habits that could continue into adulthood. Without exercise, they face a higher risk of obesity and metabolic syndrome diseases, such as type 2 diabetes and high blood pressure.

According to the Center for Science in the Public Interest, four of the top ten leading causes of death in the United States are directly linked to diet:

Heart disease

Cancer

Stroke

Type 2 diabetes

SUMMARY

Your body requires nutrients to stay healthy, and food provides the essential nutrients needed to prevent illness.

What to Eat for a Balanced Diet

A healthy, balanced diet typically includes the following nutrients:

Vitamins, minerals, and antioxidants

Carbohydrates, including starches and fiber

Protein

Healthy fats

A balanced diet should consist of a variety of foods from these groups.

Fruits

Fruits are highly nutritious and can serve as a tasty snack or dessert, satisfying a sweet tooth naturally. Local, in-season fruits are fresher and more nutrient-dense than imported ones. While fruits are high in natural sugars, they also contain fiber and essential nutrients, making them less likely to cause a sugar spike compared to candies and sweet desserts. They boost the body's supply of vital vitamins, minerals, and antioxidants. If you have diabetes, consult your doctor or dietitian for guidance on selecting and consuming fruits.

Vegetables

Vegetables are an essential part of a balanced diet, offering a wide range of nutrients that support overall health. They are low in calories and high in vitamins, minerals, and fiber. A variety of colorful vegetables should be included in daily meals to ensure a broad spectrum of nutrients.

Grains

Grains, especially whole grains, are a key source of energy and provide important nutrients like fiber, iron, and B vitamins. Whole grains, such as brown rice, oats, and whole wheat, are healthier options compared to refined grains.

Dairy

Dairy products are rich in calcium, vitamin D, and other essential nutrients. They support bone health and provide a good source of protein. For those who are lactose intolerant or avoid dairy, there are many nutrient-rich alternatives like almond milk, soy milk, and lactose-free options.

Protein Foods

Protein foods include a wide variety of sources, such as meat, eggs, fish, beans, nuts, and legumes. For those following a vegan diet, protein is derived from plant-based sources like tofu, beans, and legumes. Vegans avoid meat, fish, and dairy but can still obtain the necessary nutrients from other foods. For individuals intolerant to dairy, a balanced diet can still be achieved by choosing nutrient-rich substitutes.

Foods to Avoid

To maintain a healthy diet, it’s important to avoid or limit the following foods:

Highly processed foods

Refined grains

Foods with added sugar and salt

Red and processed meats

Alcohol

Trans fats

What is healthy for one person may not be suitable for another. For example, while whole wheat flour is a healthy ingredient for many, it’s not suitable for those with gluten intolerance.

Vegetables

Vegetables are rich in essential vitamins, minerals, and antioxidants. To ensure a full range of nutrients, include a variety of colorful vegetables in your diet. Dark, leafy greens are especially nutrient-dense and include options like:

Spinach

Kale

Green beans

Broccoli

Collard greens

Swiss chard

Local, seasonal vegetables are often affordable and easy to prepare. You can enjoy them in many ways, such as:

As a side dish

Roasted with a drizzle of olive oil

As a base for soups, stews, and pasta dishes

In salads

In purées

In juices and smoothies

Grains

Refined white flour is commonly used in breads and baked goods, but it offers limited nutritional value. This is because the nutritious parts of the grain, like the hull (outer shell) and the germ (center), are removed during processing. Whole grain products retain the entire grain, including the hull and germ, providing additional vitamins, minerals, and fiber. Many people also enjoy the enhanced flavor and texture that whole grains bring to dishes. Consider switching from white breads, pastas, and rice to whole grain alternatives.

Proteins

Proteins are vital for various bodily functions, including wound healing and muscle maintenance. Meats and beans are primary sources of protein.

Animal Protein

Healthy animal-based protein options include:

Red meats like beef and mutton

Poultry such as chicken and turkey

Fish, including salmon, sardines, and other oily varieties

Some research suggests that processed meats may increase the risk of cancer and other diseases. Additionally, processed meats often contain added preservatives and salt. Fresh, unprocessed meat is the healthier choice.

Plant-Based Protein

Nuts, beans, and soy products are excellent sources of protein, fiber, and various other nutrients. Some examples include:

Lentils

Beans

Peas

Almonds

Sunflower seeds

Walnuts

Tofu, tempeh, and other soy-based products also provide a high protein content and are great alternatives to meat.

Dairy

Dairy products supply essential nutrients like protein, calcium, and vitamin D. However, they also contain fat. If you’re looking to reduce your fat intake, consider opting for reduced-fat dairy products. Your doctor can guide you in making the best choice.

For those on a vegan diet, there are many dairy-free milk options and other alternatives made from:

Flaxseed

Almonds and cashews

Soy

Oats

Coconut

These alternatives are often fortified with calcium and other nutrients, making them excellent substitutes for cow’s milk. However, some may contain added sugars, so it's important to check the labels carefully.

Fats and Oils

Fats are essential for energy and cell health, but excessive fat intake can lead to weight gain by adding unnecessary calories.

Historically, guidelines have recommended avoiding saturated fats due to concerns about raising cholesterol levels. However, more recent research suggests that replacing some saturated fats with unsaturated fats can lower the risk of cardiovascular disease. It's now advised to keep saturated fats to about 10% or less of your daily calorie intake. Trans fats, however, should still be avoided entirely.

To simplify recommendations on fats, consider the following guideline:

Fats to love: Vegetable oils and fish oils

Fats to limit: Butter, cheese, and heavy cream

Fats to lose: Trans fats, commonly found in many processed and premade foods, such as donuts Plant-Based Protein

Most experts agree that olive oil, especially extra virgin olive oil, is a healthy fat due to its minimal processing. Deep-fried foods, on the other hand, tend to be high in calories but low in nutritional value, so they should be consumed in moderation.

SUMMARY

A balanced diet includes foods from the following groups: fruits, vegetables, dairy, grains, and proteins.

Putting It All Together

A healthy diet incorporates all the nutrients and food groups mentioned above, but balance is key. A useful way to remember how much of each food group to consume is the plate method. The USDA’s "ChooseMyPlate" initiative suggests:

Filling half your plate with fruits and vegetables

Filling just over one-quarter with grains

Filling just under one-quarter with protein foods

Adding dairy on the side (or a nondairy alternative)

Since individual nutritional needs vary, the USDA offers an interactive tool called "MyPlate Plan," where you can input your personal details to determine your specific dietary needs.

SUMMARY

Aim to have about half of your food come from fruits and vegetables, around one-quarter from protein, and one-quarter from whole grains and starches.

Bottom Line

A varied and healthy diet typically includes plenty of fresh, plant-based foods and limits processed foods. If you have questions about your diet or need guidance on weight loss or dietary changes, consider consulting your doctor or a dietitian. They can provide personalized advice to help you meet your nutritional needs while promoting overall health.

Last medically reviewed on November 20, 2023

Everything You Need to Know About the Fruitarian Diet

The fruitarian diet is a highly restrictive vegan diet that excludes all animal products, including dairy. Those following this diet primarily consume raw fruits. Vegetables, dried fruits, nuts, and seeds may also be eaten in moderation. However, other food types like grains, legumes, and tubers are severely limited or completely eliminated, and cooked food, including cooked fruit, is avoided.

There is no single way to follow the fruitarian diet. Some fruitarians only eat fruit that has naturally fallen to the ground, rather than picked fruit, while others avoid eating seeds, as they have the potential to grow into living plants.

Following the fruitarian diet carries significant risks, including malnutrition. It’s important to discuss your intentions with your doctor, who can help ensure that you meet your nutritional needs without compromising your health.

Potential Benefits

When consumed in moderation, fruit can be a very healthy part of a balanced diet. Some benefits of eating fruit include:

Fruits are a great source of dietary fiber, which can help lower cholesterol levels and promote regular bowel movements. Some fiber-rich fruits include apples, pears, blackberries, and raspberries.

Oranges, red peppers, and strawberries are packed with vitamin C, which helps maintain healthy teeth and gums and supports the immune system. Bananas, guavas, cantaloupe, and mangos are high in potassium, a mineral that helps regulate blood pressure and fluid balance in the body.

Oranges and tropical fruits like mangos are also rich in folate, which aids in the production of red blood cells and supports healthy fetal development. For those looking for fruits low in sugar, options include black plums, prunes, and all types of berries, which are also rich in antioxidants. Antioxidants help protect the skin and combat illness by limiting the production of free radicals.

Potential Risks

A fruit-based diet can be deficient in several vital nutrients, including protein, fat, calcium, B vitamins, and omega-3 fatty acids. Due to its restrictive nature, this diet can lead to malnutrition. Your body might enter starvation mode, slowing your metabolism to conserve energy and nutritional stores. This can result in anemia, fatigue, and a weakened immune system. Over time, a lack of calcium can lead to osteoporosis.

Additionally, a diet heavy in fruit is high in natural sugars, which may not be suitable for individuals with diabetes, prediabetes, polycystic ovarian syndrome, or insulin resistance. However, you can adapt the fruit diet to better meet your nutritional needs. For instance, you could limit fruit intake to 50% of your diet and incorporate protein sources like nuts or vegetarian supplements to help balance nutritional deficiencies.

Transitioning to a Fruit Diet

If you’re interested in adopting a fruit-based diet, it’s important to transition gradually rather than making sudden changes. Begin by reducing or eliminating foods like alcohol, animal products, grains, processed foods, and caffeine from your diet. At the same time, start incorporating more raw fruits, nuts, seeds, and vegetables.

Fruitarians typically consume a variety of fruits from different groups, which may include:

Acidic fruits: oranges, grapefruit, tomatoes, berries, plums, cranberries

Sub-acidic fruits: apples, apricots, raspberries, cherries

Oily fruits: avocados, olives, coconuts

Sweet fruits: bananas, dates, figs, grapes

Starchy fruits: squash

Melons of all kinds

Vegetable-fruits: cucumbers, bell peppers

Whenever possible, choose organic fruits and store them properly to extend their freshness. Additionally, stay hydrated by drinking water, coconut water, or 100% fruit juice throughout the day.