2. BALANCE DIETBALANCE DIET
By Maher NazBy Maher Naz

3. Balanced dietBalanced diet
A balanced diet is one that givesA balanced diet is one that gives
your body the nutrition it needs toyour body the nutrition it needs to
function properly.function properly.
In order to get truly balancedIn order to get truly balanced
nutrition, you should obtain thenutrition, you should obtain the
majority of your daily calories frommajority of your daily calories from
fresh fruits and vegetables, wholefresh fruits and vegetables, whole
grains, and lean proteins (fish,grains, and lean proteins (fish,
chiken(skinless) etc).chiken(skinless) etc).

4. What Are Calories?What Are Calories?
The number of calories in a meal is a measure of theThe number of calories in a meal is a measure of the
amount of energy stored in that food.amount of energy stored in that food.
Your body uses calories from food for walking, thinking,Your body uses calories from food for walking, thinking,
breathing, and everything else it does.breathing, and everything else it does.
The average person needs to eat about 2,000 caloriesThe average person needs to eat about 2,000 calories
every day to maintain his or her weight.every day to maintain his or her weight.
A person’s daily calorie intake should be based on age,A person’s daily calorie intake should be based on age,
gender, and physical activity level.gender, and physical activity level.
Men generally need more calories than women, andMen generally need more calories than women, and
active people need more calories than sedentaryactive people need more calories than sedentary
(inactive) people.(inactive) people.

5. The following examples of calorie intake areThe following examples of calorie intake are
based on U.S. Department of Agriculture (USDA)based on U.S. Department of Agriculture (USDA)
guidelines:guidelines:
 children ages 2 to 8: 1,000 to 1,400children ages 2 to 8: 1,000 to 1,400
 active women ages 14 to 30: 2,400active women ages 14 to 30: 2,400
 sedentary women ages 14 to 30: 1,800 to 2,000sedentary women ages 14 to 30: 1,800 to 2,000
 active men ages 14 to 30: 2,800 to 3,000active men ages 14 to 30: 2,800 to 3,000
 sedentary men ages 14 to 30: 2,000 to 2,600sedentary men ages 14 to 30: 2,000 to 2,600
 active men and women over 30: 2,200 to 3,000active men and women over 30: 2,200 to 3,000
 sedentary men and women over 30: 1,800 to 2,200sedentary men and women over 30: 1,800 to 2,200

6. The source of your daily calories is just as important asThe source of your daily calories is just as important as
the number of calories you consume.the number of calories you consume.
You should limit your consumption of “empty calories,” orYou should limit your consumption of “empty calories,” or
those that provide little or no nutritional value.those that provide little or no nutritional value.
The USDA defines empty calories as calories that comeThe USDA defines empty calories as calories that come
from sugars and solid fats, such as butter andfrom sugars and solid fats, such as butter and
shortening.shortening.

7. According to the USDA, AmericansAccording to the USDA, Americans
consume empty calories most often in:consume empty calories most often in:
 bacon and sausagesbacon and sausages
 cakescakes
 cheesecheese
 cookiescookies
 doughnutsdoughnuts
 energy drinksenergy drinks
 fruit drinksfruit drinks
 ice creamice cream
 pizzapizza
 sports drinks and sodassports drinks and sodas

8. Why a Balanced Diet Is ImportantWhy a Balanced Diet Is Important
 A balanced diet is important because your body’s organsA balanced diet is important because your body’s organs
and tissues need proper nutrition to work effectively.and tissues need proper nutrition to work effectively.
 Without good nutrition, your body is more prone toWithout good nutrition, your body is more prone to
disease, infection, fatigue, and poor performance.disease, infection, fatigue, and poor performance.
Children with a poor diet run the risk of growth andChildren with a poor diet run the risk of growth and
developmental problems.developmental problems.
 Rising levels of obesity and diabetes in America areRising levels of obesity and diabetes in America are
prime examples of the effects of poor diet and lack ofprime examples of the effects of poor diet and lack of
exercise. The USDA reports that four of the top 10exercise. The USDA reports that four of the top 10
leading causes of death in the United States are directlyleading causes of death in the United States are directly
influenced by diet. These are:influenced by diet. These are:
 heart diseaseheart disease
 cancercancer
 strokestroke
 diabetesdiabetes

9. How to Achieve a Balanced DietHow to Achieve a Balanced Diet
At the core of a balanced diet are foodsAt the core of a balanced diet are foods
that are high in vitamins, minerals, andthat are high in vitamins, minerals, and
other nutrients and low in unnecessaryother nutrients and low in unnecessary
fats and sugars. The following arefats and sugars. The following are
essential parts of a balanced diet.essential parts of a balanced diet.

10. The following are essential parts of a balanced diet.The following are essential parts of a balanced diet.
 FruitsFruits
fruits make quick and tasty snacks.fruits make quick and tasty snacks.
 VegetablesVegetables
Vegetables are primary sources of essential vitamins and minerals. Dark,Vegetables are primary sources of essential vitamins and minerals. Dark,
leafy greens generally contain the most nutrition and can be eaten at everyleafy greens generally contain the most nutrition and can be eaten at every
meal. Examples include spinach, kale, green beans, broccoli, and collardmeal. Examples include spinach, kale, green beans, broccoli, and collard
greens.greens.
 GrainsGrains
Whole grains, which are prepared using the entire grain, including the hull,Whole grains, which are prepared using the entire grain, including the hull,
provide much more nutrition. Try switching from white to whole-grainprovide much more nutrition. Try switching from white to whole-grain
breads and pastas.breads and pastas.
 ProteinsProteins
Meats and beans are primary sources of protein, which is essential forMeats and beans are primary sources of protein, which is essential for
proper muscle and brain development. Lean, low-fat meats such asproper muscle and brain development. Lean, low-fat meats such as
chicken, fish, and certain cuts of beef and pork are the best option.chicken, fish, and certain cuts of beef and pork are the best option.
Nuts and beans are also good sources of protein.Nuts and beans are also good sources of protein.
 DairyDairy
Dairy products provide calcium, vitamin D, and other essential nutrients.Dairy products provide calcium, vitamin D, and other essential nutrients.
 OilsOils
Oils should be used sparingly. Avoid foods that have been deep-fried in oilOils should be used sparingly. Avoid foods that have been deep-fried in oil
because they contain a large number of empty calories.because they contain a large number of empty calories.

11. The USDA highlights these key substances thatThe USDA highlights these key substances that
Americans should consume less of in order toAmericans should consume less of in order to
maintain a balanced diet and a healthy weight:maintain a balanced diet and a healthy weight:
 alcoholalcohol
 cholesterolcholesterol
 refined grainsrefined grains
 solid and saturated fatssolid and saturated fats
 saltsalt
 sugarssugars

12. If you have questions about your diet orIf you have questions about your diet or
feel that you need to lose weight or eatfeel that you need to lose weight or eat
better, schedule an appointment withbetter, schedule an appointment with
your doctor or a nutritionist.your doctor or a nutritionist.
They can suggest dietary changes thatThey can suggest dietary changes that
will help you get the nutrition you needwill help you get the nutrition you need
and, if necessary, lose weight.and, if necessary, lose weight.