12 Steps to Maintain a Balanced Diet - Part2 Preparing Balanced Meals

1 Eat foods from all five food groups. One of the cornerstones to eating a balanced diet is consuming foods from each of the five food groups: protein, vegetables, fruits, dairy and grains. Each food group offers different vital nutrients that your body needs. Aim to consume something from each group everyday.

·         Protein is essential to all cells and processes in your body – anything from building and repairing tissues to making enzymes, hormones and other chemicals. Ideally, choose lean protein foods like: poultry, eggs, lean beef, seafood, nuts and beans.

·         Dairy foods also contain protein, but are known for being high in calcium, potassium and vitamin D. Choose low-fat dairy products like yogurt, milk, cheese or kefir.

·         It can be beneficial to purchase a food scale to know exactly how many ounces of meat you are eating. You can also learn little tricks by looking online. For example, 3 oz of meat is about the size or a deck of playing cards.

·         Fruits and vegetables are two food groups that offer a host of nutrients like: vitamins, minerals, fiber and antioxidants. They are also low in calories which makes them an essential component to a balanced diet. Choose a variety of fruits and vegetables each day.

·         The grain group can be split into two separate groups: whole grains (like brown rice, quinoa or oatmeal) and refined/processed grains (white bread, white rice or plain pasta). Aim to make at least half of all your grain choices 100% whole grain. These types of grains are high in fiber, protein and other essential nutrients.

·         It can be difficult to have all five food groups present at each meal. Strive to consume foods from each group throughout the day. It's not necessary to consume all five at each meal.

2 Eat healthy fats. Some types of fat are known as "heart-healthy" or omega-3 fats and monounsaturated fats. These have been shown to have some health benefits including: maintaining or improving blood lipid levels or supporting the brain development of infants.

·         It's recommended to consume a serving of these healthy fats at least 2-3 times weekly.

·         Foods that contain omega-3 fats include: salmon, mackerel, anchovies, sardines, tuna, walnuts and flaxseeds.

·         Monounsaturated fats come from foods like olive oil, avocado, olives and hazelnuts.

3 Eat at least three meals daily. A balanced diet goes beyond just the foods in your meals. You also need to balance the amount of food you consume throughout the day. It's beneficial to consume regular, frequent meals throughout the day.

·         Eating three or more meals a day or including snacks makes it easier for you to consume all the recommended amounts of essential nutrients you need each day. Skipping meals puts you at risk for not being able to consume what you need.

·         Regular, frequent meals and snacks provides a steady flow of energy to your brain. The fairly even blood sugar level helps your brain function well.

·         Skipping meals on a regular basis is not recommended. You do not necessarily need to eat "breakfast, lunch and dinner" daily. However, eating every three to five hours is recommended.

·         An example of one day of balanced eating may look like: scrambled eggs with vegetables and cheese for breakfast; whole wheat wrap with lean turkey and cheese and 1 cup baby carrots for lunch; a small apple and a cheese stick for an afternoon snack; and large spinach salad with raw vegetables and 4 oz grilled salmon for dinner.

4 Drink 64 oz of clear fluids daily. A minimum of eight glasses or 64 oz of clear, sugar-free liquids is essential to a balanced diet. Just because liquids don't necessarily fall into a food group, doesn't mean they don't play and essential part in your diet.

·         Choose liquid like water, iced tea, decaf coffee or no-calorie flavored waters.

·         Purchase a water bottle to help you monitor the volume of liquids you consume throughout the day.

5 Measure your portion sizes. Consuming adequate portions of all foods is important to a balanced diet. It will make sure that you're eating enough of certain food groups and also not eating too much of others.

·         In general, portion sizes of fruits and vegetables can and should be larger compared to servings of items like grains. These low-calorie, nutrient packed foods should make up about 50% of your meals and snacks.

·         Foods from the grain group like pasta, rice or bread should be monitored. It can be easy to overdo it from this group, which can throw off the balance of your diet. 1/2 cup of grains like rice or pasta is a serving and 1 oz of items like bread is also 1 serving.

·         Dairy and protein based foods offer a lot of nutrition and should be consumed at most meals and snacks. Consuming 3-4 oz protein, 1 cup or 1 oz of dairy foods are appropriate portion sizes.