Balanced diet

• milk, cheese, yogurt

Meat group (meat and meat substitutes)

• meat: chicken, fish, beef, pork, lamb
• legumes: beans and peas
• nuts and seeds

Fruit and vegetable group

• fruits
• vegetables

Grain group (breads and cereals)

• whole grain breads
• enriched breads
• rice
• pasta

Functions:
A well-balanced diet acts to provide sources of energy and nutrition for optimal growth and development.

Recommendations:
The term "balanced" simply means that a diet adequately meets your nutritional needs while not providing any nutrients in excess. A balanced diet provides optimal protein and complex carbohydrate while containing only moderate amounts of sodium, fats , and simple sugars . To achieve a balanced diet, you must consume a variety of foods from each of the food groups.

There are several guidelines available to help a person plan their balanced diet. They include:

• The Food Guide Pyramid
• The U.S. Dietary Guidelines (RDA guidelines)

RDA guidelines include:

• eat at least 3 meals each day
• do not skip breakfast
• eat foods from each of the Four Food Groups at every meal

Side Effects:
An unbalanced diet can cause problems with maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.