A so-called balanced diet is often seen in books, but it is not easily found on the dining table. Although nutrients should be contained in certain foods, they can be deficient due to poor soil or destroyed by factors such as storage, food processing, and cooking. Therefore, the question of how to consume a nutritionally balanced diet is still very important. After all, vitamin supplements cannot work without food. The better the food you eat, the more effective the vitamins you take will be. Unfortunately, it is impossible to have a nutritionally balanced diet that meets all the nutrients we need.
Nevertheless, to know if your nutrients are sufficient, you need to be familiar with the basic food groups in the "Food Guide Pyramid" and the daily proportions required. The serving sizes given here are likely less than you imagine, but they vary from person to person; those who are less active need a little less, while teenagers or those who engage in strenuous exercise or physical labor need more. Remember, as you get older, your metabolism slows down, and your energy needs will decrease.
The new U.S. Department of Agriculture guidelines suggest a significant increase in the daily amounts of grains, bread, vegetables, and fruits, while the demand for dairy and meat products is greatly reduced, as follows: Grains: Refined, fortified grain products, bread, hot or cold cereals, pasta, rice:
6-11 servings a day.
1 serving is equivalent to 1 slice of bread or 1/2 cup of rice. Vegetables: Dark green leafy vegetables, yellow or orange vegetables:
3-5 servings a day.
1 serving is equivalent to 1 cup of raw leafy vegetables (4 large leaves) or 6 ounces of vegetable juice. Fruits: Citrus fruits, tomatoes, or other fruits rich in vitamin C:
2-4 servings a day.
1 serving is equivalent to 1 medium-sized fruit or 6 ounces of fresh juice. Dairy: Milk, cheese, yogurt, and other dairy products:
2-3 servings a day.
1 serving is equivalent to 1 cup of yogurt or milk or 1 ounce of cheese. Meat: Beef, veal, pork, lamb, fish, poultry, animal liver, eggs, meat substitutes:
2-3 servings a day.
1 serving is equivalent to 3-4 ounces of animal protein, which is roughly the size of a deck of cards, or 1/4 cup of nuts. Fats, Oils, Sugar
Use sparingly.
According to the recommended amount set by the National Research Council, this can provide about 1200 calories a day. However, the amount of a "serving" should be adjusted moderately according to an individual's age, weight, and energy needs.