Tips to Enjoying a Balanced Diet

Overall good health is often associated with good nutrition which includes a balanced diet and healthy eating patterns. According to the Centers for Disease Control and Prevention (CDC), a balanced diet includes a variety of vegetables, fruits, whole grains, fat-free/low-fat dairy and lean proteins (seafood, beans, nuts, soy) while staying within calorie needs. It emphasizes limiting added sugars, saturated fats, sodium, and trans fats to prevent chronic disease and maintain a healthy weight.

“A balanced diet is essential for maintaining both a healthy body and a healthy mind,” said Deloris M. Gibson, MHS, RDN, CDCES, Coordinator of Diabetes Quality, Registered Dietitian and Diabetes Educator at Penn Highlands Healthcare. “It provides energy necessary for daily activities, supports immune function and helps in the prevention of chronic illnesses such as diabetes and heart disease.”

The Dietary Guidelines for Americans suggest that throughout the U.S., most people need to eat more foods with dietary fiber, calcium, vitamin D, and potassium. At the same time, less added sugar, saturated fat, sodium and processed foods should be consumed. In addition to avoiding sugar-sweetened beverages, sweet and/or salty ready-to-eat foods, the CDC offers the following tips to a healthier, balanced diet.

Bump Up Fiber -- Fiber helps maintain digestive health and helps maintain fullness longer. Fiber also helps control blood sugar and lowers cholesterol levels. Fresh fruits and vegetables, whole grains, nuts, and seeds are sources of fiber.

• To increase fiber, snack on raw vegetables.

• Start the day with whole-grain cereal such as oatmeal.

• Enjoy fresh fruit for dessert.

Increase Calcium and Vitamin D -- Calcium and vitamin D work together to promote optimal bone health. While sunshine can help bodies make vitamin D, some people cannot produce the vitamin and rely on foods and beverages fortified with these nutrients.

• Drink a fortified beverage with meals. Some juices have added calcium and whole milk has vitamin D.

• Add salmon to your diet.

• Cook with spinach and mushrooms.

Add more potassium – Potassium is necessary for proper function of the kidneys, heart, muscles and nerves. Lack of potassium can increase blood pressure, deplete calcium in bones and increase the risk of kidney stones. There are simple ways to add potassium.

• Enjoy a banana as a snack.

• Drink 100% orange, prune or pomegranate juice.

• Cook with beets or lima beans.

One way to get the nutrients you need for a balanced diet is to have a colorful plate. Fruits and vegetables are filled with fiber, vitamins and minerals. Plus a colorful plate is visually appealing.

If you need help developing a balanced diet, Penn Highlands Healthcare provides nutrition therapy for people of all ages, Specialists help educate and counsel patients on disease prevention, management and ongoing nutrition guidelines. For more information, visit, www.phhealthcare.org/nutrition.