Eating a balanced diet gives your body all the nutrients it {needs} from a wide {variety|diversity} of different foods. If you have a full of {task} life, you might find it {complicated to|difficult to} maintain a healthy diet. {even if|although|even though|even though|despite the fact that}, it’s {simple} for even the busiest person to {eat} a balanced diet with {very few} planning and effort!
1 – Write a meal plan. Writing out a weekly meal plan can help you {make sure} you’re consuming a well-balanced diet.[1] Plan meals and snacks to have in the day to you’ll be eating each food group {daily}.
Take an hour or two of your free time and write up your ideas for all meals and snacks.
Try tallying up all the food groups for each everyday meal plan. Did you include dairy each day? How about {enough} fruits or vegetables?
If you’re full of {task} or on the go, plan for {quick|rapid} meals, {require} little cooking, or recipes that you can freeze for easy-to-prepare meals.
2 – Go grocery shopping. Stocking your kitchen with healthy foods from each food group will help make {preparing} balanced meals and maintaining a balanced diet easy. After you write up your meal plan, make time to go grocery shopping to stock up on a {variety|diversity} of your favorite healthy items.
A well-stocked pantry can be {an excellent|a brilliant|an amazing|a great} tool for maintaining a balanced diet. Stock up on shelf-stable foods for {quick|rapid} and easy balanced meals: canned beans, no-salt-added canned {vegetables}, canned tuna or chicken, 100% whole grains (like quinoa, 100% whole wheat pasta, or brown rice), and nut butter.
Stock up on frozen items like frozen {vegetables} (without sauces or seasonings), frozen fruit, frozen pre-cooked grains (like brown rice or quinoa), low-calorie frozen dinners (for full of {task} nights), and frozen proteins (fish or chicken).
Keep a supply of fresh fruits, {vegetables}, dairy (like low-fat milk, yogurt, and cheese and lean proteins (chicken, fish, pork, or lean beef).
3 – {begin|commence|set out|start off|come out|kick off|pop out|start up|take off|initiate|embark} a food journal. Keeping a food journal can help you maintain a balanced diet in two ways. First, it can help you review your {current} diet and {enable|permit|allow} you to see what areas your diet is {lacking}. And second, it’s {an excellent|a brilliant|an amazing|a great} method to keep you on track long-term.
Purchase a journal or download a journaling app on your smartphone. Track as {multiple|many|lots} days as you can. {pay attention|watch out} of the 5 food groups – are you consuming every one of them each day?
We are often unaware if we are eating too much or too {little} of something. A food journal can bring this information to light.
When first {creating|developing|establishing}, note where {you think} you can make improvements or better {measures|choices}. For example, you’re not a {immense|enormous|trmendous|big} vegetable fan and you {mostly|usually|commonly|frequently|typically|normally} skimp on this group, or you {eat} a lot of the same foods each week without much {variety|diversity}.
4 – {conversation|discussion|dialogue} to your {doctor} or registered dietitian. Speaking to a {doctor} or registered dietitian can help you tailor your balanced diet to your health and medical history. They {might be|could be|may be} able to provide you with additional {guidance} or {recommendations|suggestions|tips} to improve or maintain your {current} health.
Speak with your primary care {doctor}. Your {doctor} is most likely {accustomed to|aware of} your health and medical conditions and {might be|could be|may be} able to give you general {recommendations|suggestions|tips} for certain foods or a diet {habit|routine|pattern} that can help you {achieve} not only a balanced diet, but one that may improve your overall health. They {may even|may also|could also} be able to refer you to a local dietitian for {additional} help.
A registered dietitian is a nutrition expert that may give you a ton of {guidance} on balanced diets and healthy eating. They will be able to educate you on the {benefits|pros} of a balanced diet, {explain} where your diet is {lacking}, and be able to give you a meal plan and {recommendations|suggestions|tips} to help you reach a more balanced diet.[3]
Visit the EatRight website and click on the orange “Find an Expert” button on the {absolute} right to search for a dietitian in your {area|ground}.
Part 2
1 – {consume} foods from all 5 food groups. One of the cornerstones to eating a balanced diet is consuming foods from each of the 5 food groups: protein, {vegetables}, fruits, dairy, and grains. Each food group offers different {essential|vital|crucial} nutrients that your body {needs}. {goal|objective|aim|aspiration} to {consume} something from each group {daily}.
Protein {is essential|is important|is crucial|is critical} to all cells and {processes} in your body – {anything} from building and repairing tissues to making enzymes, hormones, and other chemicals. Ideally, {choose|pick|elect} lean protein foods like poultry, eggs, lean beef, seafood, nuts, and beans.
Dairy foods {furthermore|as well|further|in addition|likewise} contain protein but are known for being high in calcium, potassium, and vitamin D. {choose|pick|elect} low-fat dairy products like yogurt, milk, cheese, or kefir.
It {can be|might be|could be} beneficial to {purchase|pay for} a food scale to know {exactly} how {multiple|many|lots} ounces of meat you are eating. You can {furthermore|as well|further|in addition|likewise} learn {little} tricks by {looking|seeking} online. For example, 3 oz of meat is about the size of 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 {furthermore|as well|further|in addition|likewise} low in calories which {makes|produces} them {an essential|a vital|an important|a critical} component of a balanced diet. {choose|pick|elect} a {variety|diversity} of fruits and {vegetables} each day.
The grain group {can be|might be|could 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). {goal|objective|aim|aspiration} to make at least half of all your grain {measures|choices} 100% whole grain. These {types of|kinds of|sorts of} grains are high in fiber, protein, and other {essential|vital|important} nutrients.
It can be {complicated to|difficult to} have all 5 food groups present at each meal. Strive to {consume} foods from each group in the day. {it's not} necessary to {consume} all 5 at each meal.
2 – {consume} healthy fats. {a couple of|some} types of fat are referred to as “heart-healthy” or omega-3 fats and monounsaturated fats. These have been shown to have {a couple of|some} health {benefits|pros} including maintaining or improving blood lipid levels or {helping|aiding|supporting} the brain development of infants.
It’s {told|notified} 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 – {consume} at least 3 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 favorable to {consume} regular, {common|frequent|normal} meals in the day.
Eating 3 or more meals a day or {including} snacks turn it easier for you to {consume} all the recommended {amounts of} essential nutrients you {need} each day. Skipping meals puts you at risk of not {being able to|being prepared to} consume what you {need}.
Regular, {common|frequent|normal} meals and snacks bring a {steady} flow of energy to your brain. The fairly even blood sugar level helps your brain function well.
Skipping meals {usually|frequently|habitually} is not {told|notified}. You don’t necessarily {need} to {eat} “breakfast, lunch, and dinner” {daily}. {even if|although|even though|even though|despite the fact that}, eating every 3 to 5 hours is {told|notified}.
An example of {in the future|one day|at some point|sooner or later|in some unspecified time in the future} of balanced eating {may seem like|could seem like|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 8 glasses or 64 oz of clear, sugar-free liquids {is essential|is important|is crucial|is critical} to a balanced diet. Just for the {factor|circumstance} that liquids {don't} necessarily fall into a food group, {doesn't} mean they {don't} play and {essential|vital|important} 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 – {decision|choice} your {portion|segment} sizes. Consuming {adequate} portions of all foods {is essential|is important|is crucial|is critical} to a balanced diet. It will {check that|make sure that|keep in mind that|make certain that|remember that} you’re eating {enough} of certain food groups {and also} not eating too much of others.
In {usual|frequent|normal}, {portion|segment} sizes of fruits and {vegetables} can and should be {larger|greater} 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 {furthermore|as well|further|in addition|likewise} 1 serving.[14]
Dairy and protein-based foods offer {lots 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.
Part 3
1 – Limit your sugar and saturated fat intake. Foods that are high in sugar and high in fat are {generally|mostly|usually|frequently|typically|normally} also high in calories. {furthermore|additionally|further|in addition|likewise}, they’re {generally|mostly|usually|frequently|typically|normally} not {very|extremely|markedly|highly} high in nutrients like {vitamins} and minerals. Eating too {multiple|many|lots} of these {types of|kinds of|sorts of} foods can make it {complicated to|difficult to} maintain a balanced diet.
Maintaining a balanced diet doesn’t mean avoiding favorite items like sweets or high-fat indulgent foods like macaroni and cheese.
Choose these foods in moderation and enjoy them {from time to time|occasionally|sometimes} and fraction-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 {achieve 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 {a couple of|some} nutritional {advantages|pros}, juice still contains a relatively high amount of sugar and should be consumed in moderation. Drink 4 to 6 oz {from time to time|occasionally|sometimes}.
Skip sodas and sugary drinks. If you still {need} caffeine, consider coffee or tea with skim milk and limited sweetener.
Limit alcoholic beverages {in addition|additionally}: 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|to be pleased of} these items in moderation.
3 – Engage in a physical {activity}. Exercise is {an essential|a vital|an important|a crucial} part of a healthy and balanced {way of life|lifestyle|way of living}. {even though|despite the fact|although} it {doesn't} necessarily {affect} your diet, regular physical {activities} can help maintain your weight and health when you {from time to time|occasionally|sometimes} indulge in favorite foods.
Aim for 150 minutes of moderate-intensity cardio {activity} each week. Exercises like jogging, biking, and swimming are good {substitutes}.
Aim to {participate|take part} of strength training at least two times a week. Lifting weights or going to a Pilates class are good {substitutes}.
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