12 Steps to Maintain a Balanced Diet - Part3 Indulging in Moderation

1 Limit your sugar and saturated fat intake. Foods that are high in sugar and high in fat are generally also high in calories. In addition, they're generally not very high in nutrients like vitamins and minerals. Eating too many of these types of foods can make it difficult to maintain a balanced diet.

·         Maintaining a balanced diet does not mean avoiding favorite items like sweets or high fat indulgent foods like macaroni and cheese.

·         Choose these foods in moderation and enjoy them occasionally and in portion controlled servings.

·         Decide what moderation is for you. It may mean splitting dessert every Friday night or going out to your favorite burger place twice a month.

2 Limit alcohol and other liquid calories. Drinking liquid calories is a common way to throw off a balanced diet quickly. They're high in calories and sugar and can rapidly increase your total intake of sugar. Monitor how often and how much you're consuming items like: beer, wine, mixed drinks, sodas, sweetened tea or juice.

·         Although 100% fruit juice does have some nutritional benefit, juice still contains a relatively high amount of sugar and should be consumed in moderation. Drink four to six oz occasionally.

·         Skip sodas and sugary drinks. If you still need the caffeine, consider coffee or tea with skim milk and limited sweetener.

·         Limit alcoholic beverages as well: one drink or less daily for women and two drinks or less daily for men.

·         An occasional glass of wine or sweetened tea is OK. Again, it's important to enjoy these items in moderation.

3 Engage in physical activity. Exercise is an important part of a healthy and balanced lifestyle. Although it doesn't necessarily affect your diet, regular physical activity can help maintain your weight and health when you occasionally indulge in favorite foods.

·         Aim for 150 minutes of moderate-intensity cardio activity each week. Exercises like jogging, biking and swimming are good options.

·         Aim to participate in strength training at least two times a week.Lifting weights or going to a Pilates class are good options.

Tips

·         Don't eat/snack in front of the TV – you won't realize how much you've eaten.

·         Do not avoid entire food groups unless you have a diagnosed food allergy or directed by your doctor.

·         Make sure not to self diagnose or avoid foods based on a fad. For example, unless you have celiac disease, whole grains containing gluten are okay.

·         Avoid diet programs that suggest avoiding entire food groups or large varieties of foods to induce weight loss or gain any other health benefits.

·         Being healthy doesn't necessarily equate to being skinny or thin.

·         Combine a balanced diet with physical activity. This may help increase the health benefits from your lifestyle.