NIE (Blnced Diet)
NIE (Blnced Diet)
NIE (Blnced Diet)
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)
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
Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
Grits
Rice
Oil
Body tissues
Brain and nervous system function
Growth and development
Recommendations
The term "balanced" simply means that a diet meets your nutritional needs while not providing too
much of any nutrients. To achieve a balanced diet, you must eat a variety of foods from each of the
food groups. You will need to know:
General Guidelines
The most important step to eating a balanced diet is to educate yourself about what your body
needs, and to read the nutrition label and ingredients of all the food you eat.
New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and
Agriculture (USDA) recommend fewer calories and smarter food choices. Some of the key
recommendations:
Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt,
and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
Balance your calorie intake with exercise. Slowly decrease the amount of calories you take in
while increasing exercise to prevent gradual weight gain over time. Exercise regularly and
reduce activities in which you sit (such as watching TV).
Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an
average 2,000-calorie per day diet.
Eat 3 ounces or more of whole-grain products per day.
Consume 3 cups per day of fat-free or low-fat milk or milk products.
Get fewer than 7% of calories from saturated fatty acids.
Avoid trans fatty acids, which are unhealthy fats. They are found in fried foods, commercial
baked goods such as donuts, cookies, and crackers, in processed foods, and in margarines.
Limit cholesterol intake to less than 300 mg/day.
Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish,
nuts, and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean,
low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total
fat intake can approach 35% if most of the fats are "good" fats.
Stay away from added sugars.
Consume fewer than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and
limit added salt when you prepare food.
Do not consume more than 1 alcoholic drink per day for women, 2 per day for men. Certain
people should not drink any alcohol.
Read nutrition labels on all foods. This will help you know what kind of fats, and how much,
the food contains.
The Food Standards Agency gives the following advice for eating a healthy diet:
Base your meals on starchy foods, like pasta, as these give you energy.
Eat at least five portions of fruit and vegetables every day.
Eat at least two portions of fish every week, one of which should be oily fish such as
mackerel or sardines.
Eat less saturated fat and sugar, which are often found in snacks.
Eat less salt.
Get active to reach your healthy weight.
Drink enough water, about 1.2 litres or 6–8 glasses every day
Always eat breakfast as this gives you the energy you need for the day.