Balanced diet

A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

Function

A well-balanced diet provides enough energy and nutrition for optimal growth and development.
Food Sources

Milk group (dairy products)

• Cheese: fat-free or reduced-fat (1%)
• Milk or buttermilk: fat-free (skim) or low-fat (1%)
• Yogurt: fat-free or low-fat, regular or frozen
  

Meat and beans group

• Legumes (including beans, lentils, peas, and split peas)
• Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
• Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
• Tofu, tempeh, and other soy-protein products
  

Fruit group

• Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
• 100% fruit juice
  

Vegetable group

• Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
• 100% vegetable juice
  

Grain group (breads and cereals)

• Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
• Grits
• Rice
  

Oil

• Light or low-fat salad dressing
• Low-fat mayonnaise
• Vegetable oil
  

Side Effects

An unbalanced diet can cause problems with maintenance of:

• Body tissues
• Brain and nervous system function
• Growth and development
  

It can also cause problems with bone and muscle systems.