A Balanced Diet Defined: Meaning and Components
A balanced diet is essential for maintaining good health and reducing the risks of chronic diseases. The U.S. Department of Agriculture (USDA) has developed MyPlate as the standard for balanced eating for the general public.
MyPlate recommends filling half of your plate with fruits and vegetables, making at least half of your grains whole grains, including a variety of protein foods, and choosing low-fat or fat-free dairy products.
Fruits and vegetables provide vitamins, minerals, fiber, and antioxidants essential for health. Aim for a variety of colours in your fruits and vegetables to ensure you get a wide range of nutrients.
Whole grains contribute B vitamins, magnesium, selenium, and fiber. Examples of whole grains include whole-wheat products, rye, bulgur, oats, quinoa, buckwheat, and brown rice. Whole grains contain more fiber than refined grains.
Protein foods support energy, tissue repair, and provide essential amino acids. Lean protein sources include chicken breast, salmon, and nuts. There are also many healthy vegetarian and vegan sources of protein, such as tofu, tempeh, beans, legumes, nuts, seeds, and eggs.
Low-fat dairy products supply calcium, vitamin D, and potassium important for bone health. Dairy is also important for maintaining strong bones due to the calcium it contains, and many dairy products are fortified with vitamin D.
MyPlate encourages 50% of foods to be a variety of whole fruits and vegetables, 25% of foods to be protein, particularly lean protein, 25% of foods to be grains, with at least half of those being whole grains, and 3 cups of dairy per day.
MyPlate does not recommend sweets as a regular part of a balanced diet, but an occasional indulgence is allowed as long as the portion is small and the sweet is saved for an every-now-and-then treat.
By encouraging diversity within and across food groups, MyPlate promotes a nutritionally adequate, balanced, and well-rounded diet. This approach helps moderate intake of unhealthy fats, salt, and added sugars, supporting overall health and reducing risks of chronic diseases.
In summary, MyPlate’s portion and variety recommendations guide consumers to consume multiple nutrient sources daily, supporting comprehensive nourishment and health maintenance.
[1] U.S. Department of Agriculture. (n.d.). MyPlate. Retrieved from www.myplate.gov
[2] U.S. Department of Agriculture. (2022). MyPlate Plan. Retrieved from www.myplate.gov/myplate-plan
[3] U.S. Department of Agriculture. (2022). MyPlate Food Groups. Retrieved from www.myplate.gov/food-groups
[4] U.S. Department of Agriculture. (2022). MyPlate for Healthier Eating. Retrieved from www.myplate.gov/resources/fact-sheets/myplate-for-healthier-eating
- Maintaining good health and reducing the risks of chronic diseases relies on a balanced diet as per the standard set by the U.S. Department of Agriculture's MyPlate.
- MyPlate recommends filling half of your plate with fruits and vegetables, since these provide essential vitamins, minerals, fiber, and antioxidants for health.
- Protein foods, such as chicken breast, salmon, and nuts, support energy, tissue repair, and provide essential amino acids, as advised by MyPlate.
- Low-fat dairy products supply important nutrients like calcium, vitamin D, and potassium for overall health, as emphasized by MyPlate.
