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
