How to Provide a Balanced Diet
- 1). Consume 3 cups of dairy product per day. Choose fat-free or reduced-fat dairy items such as cheese, milk and yogurt.
- 2). Incorporate 2 cups of fruits and 2 1/2 cups of vegetables into your daily diet. Consume of at least 3 oz. of whole grains per day.
- 3). Consume varied sources of protein each day. Select lean cuts of meat and trim away visible fat, and remove the skin before preparing and eating your meat. Broil, grill, roast or poach your meat. Avoid fried or battered meats as well as prepackaged meats, such as luncheon meat. Choose alternative sources of protein such as tofu, tempeh and soy if you do not eat meat. Incorporate legumes, such as beans, lentils, peas and nuts and seeds into your diet.
- 4). Incorporate healthy fats into your diet. These include fish, nuts and polyunsaturated and monounsaturated fatty oils. Eat a diet that derives 20 percent to 35 percent of calories from healthy fats.
- 5). Avoid trans and saturated fats present in fried and process foods, commercial baked goods and margarine. Consume no more than 300 mg of cholesterol per day and 2,300 mg of sodium. Consume no more than one alcoholic drink per day if you are a woman and no more than two if you are a man.
- 6). Consume the proper number of calories for your age and activity level. Use the USDA Pyramid chart to determine your recommended calorie intake.
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