Ingles Exposicion Alimenticia

A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development.

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Reference from A.D.A.M.

Function

A well-balanced diet provides enough energy and nutrition for optimal growth and development.

Food Sources

Milk group (dairy products)

• Cheese: fat-free or reduced-fat (1%)

• Milk or buttermilk: fat-free (skim) or low-fat (1%)

• Yogurt: fat-free or low-fat, regular or frozen

Meat and beans group

• Legumes (including beans, lentils, peas, and split peas)

• Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach

• Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)

• Tofu, tempeh, and other soy-protein 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

Grain group (breads and cereals)

• Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta

• Grits

• Rice

Oil

• Light or low-fat salad dressing

• Low-fat mayonnaise

• Vegetable oil

Side Effects

An unbalanced diet can cause problems with maintenance of:

• Body tissues

• Brain and nervous system function

• Growth and development

It can also cause problems with bone and muscle systems.

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:

• How many calories you should consume every day

• What size portions you should eat. Too much of a healthy food may no longer be healthy

• Which are the healthy choices from each food group

There are several guidelines available to help you plan your balanced diet. They include:

• The Food Guide Pyramid

• The U.S. Dietary Guidelines (RDA guidelines)

General Guidelines

• Do not skip breakfast

• Eat at least three meals each day

• Eat foods from each of the food groups at every meal

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

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