If you have heard it once, you have heard it a million times(insert food here) is part of a well-balanced diet. Ummm . . . okay. But what exactly is a balanced diet? Or is it just one of those catchy terms that we like to throw out there to sell cereal? Well, there is good news and there is bad news. The good news is that a Balanced Diet is a real thing, and its important too. The bad news is that it can mean something different for everyone which can be confusing. A balanced diet generally refers to a diet where you are getting all of the nutrients your body needs to maintain good health and weight. The difficulty comes, however, when you are trying to figure out exactly what your body needs, as not everybody is created equal. Keep reading to find out more about what you need for your daily diet, and how you can make sure your meals are keeping you healthy and full throughout the day!
What Do I Need?

Establishing your bodys needs is the key to creating a balanced diet plan for yourself. This part can be a little tricky though, as everyone is built differently and dietary needs vary. The average person needs to eat about 2,000 calories a day to maintain their current weight. This can go up if you are young or active and goes down typically the more sedentary your lifestyle is. Calories are the energy that is stored in food, which our bodies process and use throughout the day, so everything you do takes calories. Not all calories are created equal, though, which is what leads us to determine the most balanced diet for you and getting the most out of every calorie you eat.
What Are Empty Calories?
Empty calories are calories that you consume that do not contain many or any vital nutrients at all. These calories often include sugars and solid fats. Things like candy, doughnuts, energy drinks, ice cream etc. When you eat empty calories, you may feel full, but your body basically processes those calories without absorbing any healthy nutrients, so you can think of them as somewhat of a waste. Try to avoid these empty calories whenever you can, as they do not bring anything to the table for your balanced diet.
What Should I Eat Instead?
This is a great question and one that differs from person to person. To get the proper nutrition required for a balanced diet, you should make your calories work for you as efficiently as possible. This will keep you full and healthy throughout the whole day. The majority of your calories should be from fruits, vegetables, whole grains, and lean proteins, with some folks including other groups like legumes, nuts, dairy, and oils. The exact balance will be up to you, but we have provided some handy tips to get the most out of your daily diet plan.
Fruits and Vegetables
Your mom must have told you this one at least three times a day growing upeat your fruits and veggies! Turns out mom was right (per usual). The USDA recommends five servings of fruits and vegetables a day for a correctly balanced diet. Fruits and vegetables are particularly high in nutrients, fiber, and vitamins that are important for things like heart health, gastrointestinal health, and overall performance. Fruits can be high in sugar, although they are natural, so if you have high blood sugar or are diabetic, pay attention to your intake of fruits. Adding more fruits and veggies to your diet may sound like a daunting task, but in fact, it's not so hard to do, especially when there are so many delicious options out there. Start by replacing your less healthy snacks with fruits like bananas, apples, or oranges. Even a slice of melon or pineapple can count as its own serving. Vegetables are a perfect side dish to replace those fries (potatoes do not count, they are a starch!). Try steaming or sauting your favorite veggies. Before you know it, you will have hit that recommended five servings easily. We like to try and eat as many different colors in one meal, and this especially easy when you incorporate fruits and vegetables, which come in so many colors. Adding different colored veggies to your diet will help to diversify the types of nutrients you are getting. Most meats and grains fall into the brown category, so by adding green, orange, and yellow naturally colored foods to your diet, you are certain to get a good helping of veggies and fruits.
Whole Grains
Whole grains refers to grains that are processed with the hull or outer shell still on the grain. We offer a wide selection of
whole grain products here at Bobs Red Mill. Whole grains are typically better for you than refined grains, because the hull is where the vast majority of grain nutrients lie. Grains are full of fiber, B vitamins, and minerals like iron, all of which are a good part of a healthy balanced diet. The fiber in whole grains gives them that hearty flavor and helps you to feel full and energized all day. That being said, grains are a perfect way to start out your day. For your next breakfast, try a bowl of oatmeal topped with some sliced banana which will give you a boost of energy early in the morning and keep you going until lunch.
Lean Protein
Protein is vital to your bodys overall function. Proteins provide muscle strength and help with brain development, so it is important to get enough protein each day. If you are vegetarian or vegan, you can get protein from leafy, dark green vegetables, as well as some meat substitutes like tofu and tempeh. If you are able to eat meat, the best way to do so is to stick with lean proteins like chicken, fish, and lean cuts of pork or beef. Avoid the fatty portions, as those are filled with empty calories that counteract the positive aspects of the protein. If you trim the skin as well as any visible fat off your protein, then you will have an extra healthy meal without any additional fats or cholesterol. You have probably heard a lot lately about animal diets, and these can effect the protein and fat content of the meat, so grass-fed options are widely considered a better choice health-wise than other options. Nuts and beans are other good sources of protein if you want to supplement your diet with non-meat options. Try lentils, almonds, and sunflower seeds for some tasty treats. Nuts make excellent snacks in addition to your fruits mentioned before, but make sure you get the raw and unsalted variety for the most health benefits.
What Should I Avoid?
If you are trying to eat a healthy balanced diet, then you definitely want to avoid certain food groups to maintain your progress. We already discussed empty calorie foods as well as refined grains, but a couple additional things to avoid when possible are alcohol, salt, added sugars, and solid fats like shortening and lard. If you make small changes to cut back on these items, your body will certainly thank you in the long term. Sometimes removing certain items can require an adjustment periodfor instance, removing all added sugars at once can make you feel sluggish, and removing fats can make you feel less full. However, if you keep at it, slow and steady, your body will definitely respond positively after a little time. We recommend giving diet changes at least 21 days to take effect. If you are having a lot of trouble with the transition, go extra slow. For instance, cut out soda at first, and then remove desserts. The step-by-step removal process will help your body adjust more gradually.
Why Is This Important?
Here is the crux of this whole balanced diet thingwhy it matters. The difference in your overall health may not be immediately visible, but be patient and you will no doubt start feeling the results of a properly balanced diet, especially if you are coming from a significantly unbalanced diet. Getting the proper nutrients has been linked to longer lifespan, better physical performance, weight loss, and a plethora of other factors. People who eat a balanced diet tend to have a lower risk for diabetes, some cancers, heart disease, and many other health problems. Any doctor will tell you that balancing your diet will be a positive change for your health and overall fitness. Bonus points if you combine this healthier eating with a new physical activity plan.
It is tough to deny that eating a more balanced diet will help you with your fitness and health goals. The only confusing part is determining what is the right balanced diet for you. Men and women, children and adults, taller people and shorter people, everyone has different specific needs when it comes to diet. Talk to your healthcare professional about any deficiencies you may have or areas where you can improve. This will help you develop the right plan for you. If you focus on five fruits and veggies a day, lean proteins, and whole grains instead of refined, then you will build a healthy lifestyle that lasts longer than any fad diet or trendy health program. A balanced diet is a new choice to live a better life, and it takes commitment, but if you start with a few small switches, you will find it extremely worthwhile in the end!