Current Recommendations for a Healthy Balanced Diet
The Basics of a Balanced Diet
A healthy balanced diet is crucial for maintaining optimal health and supporting physical activity. Let's break down the current recommendations for what should be on your plate.
Macronutrient Distribution
The recommended distribution of macronutrients in a healthy diet is:
- Carbohydrates: 45-65% of total daily calories
- Proteins: 10-35% of total daily calories
- Fats: 20-35% of total daily calories
Think of your plate as being divided into portions: half vegetables and fruits, quarter protein sources, and quarter whole grains.
Key Components of a Balanced Diet
1. Carbohydrates
- Focus on complex carbohydrates from whole grains
- 6-11 servings per day
- Emphasis on fiber-rich sources
2. Proteins
- 2-3 servings per day
- Include a variety of sources:
- Lean meats
- Fish
- Legumes
- Eggs
- Plant-based proteins
3. Fruits and Vegetables
- 5-9 servings per day
- Aim for variety in colors
- Mix of raw and cooked vegetables
4. Dairy Products
- 2-3 servings per day
- Focus on low-fat options
- Include calcium-fortified alternatives for lactose-intolerant individuals
5. Fats
- Prioritize healthy fats from sources like:
- Avocados
- Nuts
- Olive oil
- Fatty fish
Many people overlook the importance of portion sizes, focusing only on food choices. Both are equally important for a balanced diet.
Specific Recommendations
Hydration
- 6-8 glasses of water per day
- More during exercise or hot weather
- Include other hydrating beverages but limit sugary drinks
Fiber Intake
- 25-30g per day for adults
- Sources include:
- Whole grains
- Legumes
- Fruits
- Vegetables
The exact requirements may vary based on age, sex, activity level, and specific health conditions.
There will be variation due to culture around the world
