Iran Press/ Health: Eating a balanced diet helps people maintain good health and reduce their risk of disease.
Dietary guidelines evolve with scientific advances, so it can be challenging to stay on top of current recommendations and know what to eat, Medical News Today reported.
By eating a balanced diet, people can get the nutrients and calories they need and avoid eating junk food, or food without nutritional value.
The United States Department of Agriculture (USDA) used to recommend following a food pyramid. However, as nutritional science has changed, they now recommend eating foods from the five groups and building a balanced plate.
According to the USDA’s recommendations, half of a person’s plate should consist of fruits and vegetables.
The other half should be made up of grains and protein. They recommend accompanying each meal with a serving of low-fat dairy or another source of the nutrients found in dairy.
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The 5 food groups
A healthful, balanced diet includes foods from these five groups:
vegetables
fruits
grains
protein
dairy
Vegetables
The vegetable group includes five subgroups:
leafy greens
red or orange vegetables
starchy vegetables
beans and peas (legumes)
other vegetables, such as eggplant or zucchini
To get enough nutrients and keep dietary boredom at bay, people should choose a variety of vegetables.
Fruits
A balanced diet also includes plenty of fruit. Instead of getting fruit from juice, nutrition experts recommend eating whole fruits.
Juice contains fewer nutrients. Also, the manufacturing process often adds empty calories due to added sugar. People should opt for fresh or frozen fruits, or fruits canned in water instead of syrup.
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Grains
There are two subgroups: whole grains and refined grains.
Whole grains include all three parts of the grain, which are the bran, germ, and endosperm. The body breaks down whole grains slowly, so they have less effect on a person’s blood sugar.
At least half of the grains that a person eats daily should be whole grains. Healthful whole grains include:
quinoa
oats
brown rice
barley
buckwheat
Protein
The 2015–2020 Dietary Guidelines for Americans state that all people should include nutrient-dense protein as part of their regular diet.
The guidelines suggest that this protein should make up a quarter of a person’s plate.
Nutritious protein choices include:
lean beef and pork
chicken and turkey
fish
beans, peas, and legumes
Dairy
Dairy and fortified soy products are a vital source of calcium. The USDA recommend consuming low-fat versions whenever possible.
Low-fat dairy and soy products include:
ricotta or cottage cheese
low-fat milk
yogurt
soy milk
Losing weight
A poor diet is a common reason why people struggle with weight loss.
When combined with a regular exercise routine, a balanced diet can help a person reduce their risk factors for obesity or gaining weight.
A balanced diet can help a person lose weight by:
increasing their protein intake
avoiding excessive carbohydrates or processed foods
getting essential nutrients, including minerals, vitamins, and fiber
preventing binge eating
People interested in losing weight should begin or enhance an exercise routine.
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