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Structure of the Balanced Diet Plan

  • A means eating the right balance of foods from all the food groups
  • means eating a wide variety of foods from many groups
  • A balanced diet plan can help you lose weight and get healthy at the same time


A balanced diet plan is a way to get healthy, lose weight, and stay fit. This diet uses effective nutrition to ensure that you have all the nutrients available for your bodily needs, processes, and functions. Your diet will determine the bioavailability of the nutrients, phytochemicals, and other substances in the food you eat, so it is important that you eat a balanced and nutritious diet every day. A diet plan that includes the proper balance of different food groups and foods is the best diet for anyone, and it is one that will get and keep you healthy as well as allow you to lose any excess weight and keep it off.

What does a healthy balanced diet plan include? There are the main food groups which need to be included in your daily food for effective nutrition, and these are grains, dairy, lean protein, fruits, vegetables, and oils. Not all oils and fats are bad, and some are needed for effective nutrition. Otherwise your body will not have the essential fatty oils needed to effectively operate, and your diet will not be balanced.

Lean proteins include meats, fish and other types of seafood, nuts, beans, eggs, peas, and others. Always choose lean cuts of meat, and prepare them in low fat ways that do not include large amounts of extra fats and oils for cooking. Include fish sources which are high in omega-3 fatty acids, such as salmon and tuna. These protein sources have no bad fats and large amounts of beneficial fats needed for effective nutrition. Protein is needed to build muscle and lean body mass, and this will help you burn more calories and lose weight. You should have between two and six ounces of protein sources a day,depending on your specific factors.

The dairy group is also important for a balanced diet. This food group includes milk, cream, cheese, yogurt, and other dairy products. These foods provide calcium, vitamin D, and other nutrients that you need for good health and staying physically fit. When choosing dairy foods, try to use fat free or reduced fat milk and other products instead of full fat versions. Up to age nine, children should drink at least two cups of milk a day, and after age eight the minimum amount should be increased to three cups.

A balanced diet plan should also include plenty of whole grains, and at least half of the grains you consume should be whole grain products, and preferably more. At least two to four ounces of whole grain products should be consumed every day for effective nutrition. These foods are also high in fiber so they offer other benefits as well. Whole grains can help clean out your system, provide much needed fiber and nutrients, and fill you up so you eat less.

Fruits and vegetables play a big part in the balanced diet plan. There are five different types of vegetables, called subgroups, and they consist of dark green, orange, starchy, dry beans and peas, and other vegetables. Make sure to eat some vegetables from each subgroup frequently for effective nutrition and the best bioavailability. One to three cups of vegetables a day, preferably a mix from all of the subgroups, should be consumed for a balanced diet. Fruits are also an important part of your nutritional needs, and these foods can be very versatile and flexible. Fruits and juices should make up one to two cups a day of your food intake, and these foods offer many nutrients and phytochemicals your body needs to function efficiently and effectively, and keep you in optimum shape and health.

The information supplied in this article is not to be considered as medical advice and is for educational purposes only.

15 Responses to “Structure of the Balanced Diet Plan”

  1. 1
    Eat Smart Age Smart Says:
    A healthy balanced diet is a diet that is nutritionally sound, gives you enough calories and nutrition to sustain yourself and also includes enough water and enough exercise to promote health and well being
  2. 2
    Fergie Says:
    It's common for people to see the words "well balanced diet" and think "rabbit food," but really, it's not like that. You can still eat a lot of the foods you like, you just need to make them differently.
  3. 3
    Candace Says:
    I know they say that your body needs all of the food groups, that it even functions on sugars and fats. My question is, how should you take in these substances? What's the ratio?
  4. 4
    Bret Says:
    I know that eating a well structured diet is important and while it might be hard, it is important so I'm going to do it ... wish me luck everyone!
  5. 5
    Liz Says:
    Jerry, remember that if you try not to dread them so much, it'll be easier. Find something you like, even if it's putting strawberries in your cereal!
  6. 6
    Jerry Says:
    I hate that getting on a well-balanced diet is so hard. While everything is in moderation, it is still hard to eat all those veggies and fruits ... really, it is.
  7. 7
    Ronie Says:
    We all know that well-balanced diets are part of life, what most people do not know is that a well-balance diet is not hard to achieve. Just remember, everything in moderation folks!
  8. 8
    Della Says:
    When you pair a well balanced diet with exercise, it can do you a world of good too. You will have tons more energy.
  9. 9
    Allan Says:
    Is there a way you can figure out how much of each food group your body needs? Is it different for different weights, heights, sexes, etc?
  10. 10
    Dex Says:
    It is sad, the way that so few people understand the importance of a balanced diet. They don't realize that your body needs a little bit of everything, even carbs!
  11. 11
    Will Says:
    It can be very difficult to maintain a balanced diet but if honestly, if you stick to the plan, it will become second nature! So ladies and gentlemen, take this article to heart!
  12. 12
    Sharon Says:
    I have to say that I have been on a well-balanced diet for weeks now and I feel better, have more energy and am losing weight! This is definitely the way to go folks!
  13. 13
    Brandon Says:
    I had no idea i was supposed to be drinking 3 cups of milk a day. Thanks for the info!
  14. 14
    Lyndsie Says:
    Having a well-balanced diet is honestly one of the most important things in the world. It will not only help you have a better qualify of life but you will feel better all around!
  15. 15
    Garrett Says:
    A balanced diet is extremely important, not only for the health of yourself but also for your family! Just remember, you are what you eat!