Maintaining a healthy lifestyle hinges significantly on adopting a balanced diet. A balanced diet provides the body with the necessary energy and nutrients to sustain health, facilitate bodily functions, and prevent chronic diseases. This article explores various healthy food charts and dietary guidelines, including the Healthy Eating Plate and the Mediterranean Diet, to help you create a personalized and sustainable approach to healthy eating.
Understanding the Basics of a Balanced Diet
A balanced diet is a mix of everything on the plate to get your body going throughout the day. It contains all the combinations of foods needed to keep a person performing at their best. Let's consider what goes into a balanced diet:
- Carbohydrates: These are the body's main energy source.
- Proteins: These are the building blocks of muscles.
- Fats: Essential for various bodily functions.
- Micronutrients: Vitamins and minerals are essential even in smaller amounts.
Why Stick to a Balanced Diet?
Following a balanced diet is a game-changer for your health. It's crucial for certain age groups. Seniors can increase their immunity and energy levels, athletes can improve their performance and recovery, and those with medical conditions like diabetes or heart disease can manage their symptoms. A balanced diet helps manage your food intake, which is key to losing weight.
The Healthy Eating Plate: A Visual Guide
The Healthy Eating Plate, created by nutrition experts at the Harvard T.H. Chan School of Public Health, offers a clear, science-based guide for creating healthy, balanced meals. It stands in contrast to the USDA’s MyPlate, as it is based exclusively on the best available science and was not subjected to political or commercial pressures from food industry lobbyists.
Key Components of the Healthy Eating Plate
- Vegetables: The more veggies - and the greater the variety - the better.
- Whole Grains: Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice).
- Protein Power: ¼ of your plate should consist of fish, poultry, beans, and nuts, which are all healthy, versatile protein sources.
- Healthy Plant Oils: Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats.
- Water, Tea, and Coffee: Drink water, tea, or coffee with little or no sugar. Limit milk/dairy (1-2 servings/day) and juice (1 small glass/day).
How to Use the Healthy Eating Plate
The Healthy Eating Plate can be used as a guide for creating healthy, balanced meals whether served at the table or packed in a lunch box. The relative section sizes suggest approximate relative proportions of each of the food groups to include on a healthy plate. The Healthy Eating Plate does not define a certain number of calories or servings per day from each food group. The Healthy Eating Plate encourages consumers to use healthy oils, and it does not set a maximum on the percentage of calories people should get each day from healthy sources of fat.
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The Alternate Healthy Eating Index: Validating Dietary Guidelines
Researchers at the Harvard T.H. Chan School of Public Health created an Alternate Healthy Eating Index with a scoring system similar to the USDA’s index to see how well the principles embodied in the Healthy Eating Pyramid stacked up against the government’s advice. Men who scored highest on the USDA’s original Healthy Eating Index (meaning their diets most closely followed federal recommendations) reduced their overall risk of developing heart disease, cancer, or other chronic disease by 11% over 8 to 12 years of follow-up compared to those who scored lowest. Women who most closely followed the government’s recommendations were only 3% less likely to have developed a chronic disease.
In comparison, scores on the Alternate Healthy Eating Index did appear to correlate more closely with better health in both sexes. Men with high scores (those whose diets most closely followed the Healthy Eating Pyramid guidelines) were 20% less likely to have developed a major chronic disease than those with low scores. Women with high scores lowered their overall risk by 11%.
A study that tracked 7,319 British civil servants for 18 years found that men and women with the highest scores on the Alternate Healthy Eating Index had a 25% lower risk of dying from any cause, and a 42% lower risk of dying from heart disease, than people with the lowest scores. Another observational study in 93,676 post-menopausal women found that following a Healthy Eating Pyramid-style diet (as measured by adherence to the Alternative Healthy Eating Index) was superior to following a low-fat diet at lowering cardiovascular disease and heart failure risk.
The Mediterranean Diet: A Heart-Healthy Eating Pattern
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations. Researchers have linked these eating patterns with a reduced risk of coronary artery disease (CAD). Today, healthcare providers recommend this eating plan if you have risk factors for heart disease or to support other aspects of your health. A dietitian can help you modify your approach as needed based on your medical history, underlying conditions, allergies and preferences.
Core Principles of the Mediterranean Diet
- Lots of vegetables, fruit, beans, lentils, and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish, or beans instead of red meat.
- Little or no sweets, sugary drinks, or butter.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).
Benefits of the Mediterranean Diet
The Mediterranean Diet has many benefits, including:
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- Lowering your risk of cardiovascular disease, including a heart attack or stroke.
- Supporting a body weight that’s healthy for you.
- Supporting healthy blood sugar levels, blood pressure, and cholesterol.
- Lowering your risk of metabolic syndrome.
- Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
- Lowering your risk for certain types of cancer.
- Slowing the decline of brain function as you age.
- Helping you live longer.
Why is the Mediterranean Diet Beneficial?
The Mediterranean Diet has these benefits because it:
- Limits saturated fat and trans fat.
- Encourages healthy unsaturated fats, including omega-3 fatty acids.
- Limits sodium.
- Limits refined carbohydrates, including sugar.
- Favors foods high in fiber and antioxidants.
The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.
Mediterranean Diet Food List
The Mediterranean Diet encourages you to eat plenty of some foods (like whole grains and vegetables) while limiting others. Here are some examples of foods to eat often with the Mediterranean Diet:
- Fresh fruits and vegetables
- Whole grains
- Legumes (beans and lentils)
- Fish
- Nuts
- Extra virgin olive oil (EVOO)
Mediterranean Diet Serving Goals and Sizes
It’s always best to talk to a dietitian to get advice tailored to your needs as you get started. The chart below offers some general guidance on serving goals and serving sizes, according to the type of food.
| Food | Serving Goal | Serving Size | Tips |
|---|---|---|---|
| Fresh fruits and vegetables | Fruit: 3 servings per day; Veggies: At least 3 servings per day | Fruit: ½ cup to 1 cup; Veggies: ½ cup cooked or 1 cup raw | Have at least 1 serving of veggies at each meal; Choose fruit as a snack |
| Whole grains and starchy vegetables (potatoes, peas and corn) | 3 to 6 servings per day | ½ cup cooked grains, pasta or cereal; 1 slice of bread; 1 cup dry cereal | Choose oats, barley, quinoa or brown rice; Bake or roast red skin potatoes or sweet potatoes; Choose whole grain bread, cereal, couscous and pasta; Limit or avoid refined carbohydrates |
| Extra virgin olive oil (EVOO) | 1 to 4 servings per day | 1 tablespoon | Use instead of vegetable oil and animal fats (butter, sour cream, mayo); Drizzle on salads, cooked veggies or pasta; Use as dip for bread |
| Legumes (beans and lentils) | 3 servings per week | ½ cup | Add to salads, soups and pasta dishes; Try hummus or bean dip with raw veggies; Opt for a veggie or bean burger |
| Fish | 3 servings per week | 3 to 4 ounces | Choose fish rich in omega-3s, like salmon, sardines, herring, tuna and mackerel |
| Nuts | At least 3 servings per week | ¼ cup nuts or 2 tablespoons nut butter | Ideally, choose walnuts, almonds and hazelnuts; Add to cereal, salad and yogurt; Choose raw, unsalted and dry roasted varieties; Eat alone or with dried fruit as a snack |
| Poultry | No more than once daily (fewer may be better) | 3 ounces | Choose white meat instead of dark meat; Eat in place of red meat; Choose skinless poultry or remove the skin before cooking; Bake, broil or grill it |
| Dairy | No more than once daily (fewer may be better) | 1 cup milk or yogurt; 1 ½ ounces natural cheese | Choose naturally low-fat cheese; Choose fat-free or 1% milk, yogurt and cottage cheese; Avoid whole-fat milk, cream, and cream-based sauces and dressings |
| Eggs | Up to 1 yolk per day | 1 egg (yolk + white) | Limit egg yolks; No limit on egg whites; If you have high cholesterol, have no more than 4 yolks per week |
| Red meat (beef, pork, veal and lamb) | None, or no more than 1 serving per week | 3 ounces | Limit to lean cuts, such as tenderloin, sirloin and flank steak |
| Wine (optional) | 1 serving per day (females); 2 servings per day (males) | 1 glass (3 ½ ounces) | If you don’t drink, the American Heart Association cautions you not to start drinking; Talk to your healthcare provider about the benefits and risks of consuming alcohol in moderation |
| Baked goods and desserts | Avoid commercially prepared baked goods and desserts; Limit homemade goods to no more than 3 servings per week | Varies by type | Instead, choose fruit and nonfat yogurt; Bake using liquid oil instead of solid fats; whole grain flour instead of bleached or enriched flour; egg whites instead of whole eggs |
Creating a Mediterranean Diet Meal Plan
It’s important to consult with a primary care physician (PCP) or dietitian before making drastic changes to your diet or trying any new eating plan. They’ll make sure your intended plan is best for you based on your individual needs. They may also share meal plans and recipes for you to try at home.
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In general, when thinking about meals, you’ll want to collect some go-to options and recipes for breakfasts, lunches, dinners and snacks. The more variety, the better. You don’t want to get stuck in a rut or feel like you’re restricted in which foods you can or should eat. Luckily, there’s plenty of room for changing things up with the Mediterranean Diet.
Meal Examples
- Breakfast: Steel-cut oats with fresh berries and ground flaxseed, Whole-grain toast with nut butter and a nutritious smoothie, Greek yogurt topped with fruit and walnuts, Egg white omelet with fresh, seasonal veggies.
- Lunch: You may want to prepare some lunches the day before so they’re ready to pack or grab from the fridge as needed.
- Dinner: For some added nutrients and color, throw together a side salad - like a sesame cucumber salad or a fennel, orange and mint salad. To keep things simple, try drizzling mixed greens with a nutritious Mediterranean dressing.
- Snacks: A handful of nuts and seeds (low salt or no salt added), Fresh fruit, ideally local and in-season, Nonfat Greek yogurt and a small piece of dark chocolate (at least 70% cacao), Whole-grain crackers with hummus, Raw veggies with a nonfat Greek yogurt dip.
Foods to Limit on the Mediterranean Diet
The Mediterranean Diet doesn’t set hard and fast rules for what you’re allowed or not allowed. Rather, it encourages you to eat more of certain foods and limit others.
Nutrition for Kids: Building Healthy Eating Habits Early
Nutrition for kids is based on the same ideas as nutrition for adults. Everyone needs the same types of things, such as vitamins, minerals, carbohydrates, protein and fat. These are called nutrients. The best eating pattern for a child's growth and development considers the child's age, activity level and other characteristics.
Key Nutrients for Children
- Protein
- Fruits: Encourage your child to eat a variety of fresh, canned, frozen or dried fruits. Look for canned fruit that says it's light or packed in its own juice. This means it's low in added sugar.
- Vegetables: Serve a variety of fresh, canned, frozen or dried vegetables. Choose peas or beans, along with colorful vegetables each week.
- Grains
- Dairy: Encourage your child to eat and drink fat-free or low-fat dairy products, such as milk, yogurt and cheese.
Limiting Unhealthy Additives
- Added sugar: To avoid added sugar, check nutrition labels. Choose cereals with minimal added sugars. Avoid sodas and other drinks with added sugars. Limit juice servings.
- Saturated fats: Limit saturated fats, which mainly come from animal sources of food, such as red meat, hot dogs, poultry, butter and other full-fat dairy products.
- Salt: Encourage snacking on fruits and vegetables instead of chips and cookies.
The Healthy Eating Index (HEI): Measuring Diet Quality
The Healthy Eating Index (HEI) is a measure of diet quality used to assess how well a set of foods aligns with key recommendations and dietary patterns published in the Dietary Guidelines for Americans (Dietary Guidelines). The Dietary Guidelines is designed for nutrition and health professionals to help individuals and families consume a healthful and nutritionally adequate diet.
HEI Scoring System
The HEI uses a scoring system to evaluate a set of foods. The scores range from 0 to 100. An ideal overall HEI score of 100 reflects that the set of foods aligns with key dietary recommendations and dietary patterns published in the Dietary Guidelines. The HEI-2020 and the HEI-Toddlers-2020 were developed following the same set of key principles, however the HEI-Toddlers-2020 differs in the scoring standards to reflect the unique guidance for young children. The overall HEI-2020 and HEI-Toddlers-2020 scores are made up of 13 components that reflect the different food groups and key recommendations in the Dietary Guidelines for Americans, 2020-2025.
Practical Tips for Building a Balanced Diet
- Plan your meals: Planning your meals each week can help you avoid last-minute unhealthy choices.
- Stay hydrated: Drink at least eight glasses of water daily to aid digestion and nutrient absorption.
- Limit processed foods: Limit processed items, which often contain high levels of salt, sugar, and fat.
- Choose whole, unprocessed foods: Choose foods that are unprocessed or minimally processed when possible.
- Be mindful of portion sizes: Be aware of “portion distortion.” The suggested serving size is often less than the amount you typically eat or are served, especially at restaurants.