What percentage of each food group constitutes a healthy balanced diet?

Answer 1

fruit: 2 or more servings

veggies: 3 or more servings

whole grains: 6 or more servings

lean meats: 2 servings

A serving is about a half a normal cup: but dried fruits would be a quarter cup and something lettuce two cups. This is about one apple, orange or banana or 3 medium plums, or half a cup of grapes.

Answer 2

Although we as young children learned that there were 4 food groups, there are really only 3: Carbohydrates, Protein, and Fat.

You should break up your diet with a balance of 40% Carbs, 30% Protein and 30% Fat. As far as amounts go, it depends on your gender, what you weigh, and how active you are. Example: If you're an active male in his 20's, you may need up to 2,500 calories to maintain your current weight. If you're a female in her mid-40's with a desk job, it could be around 1,500 calories daily.

But no matter WHO you are, the following is true:

Most of your Carbs should be complex (Vegetables and Whole Grains.) Avoid refined sugars and high fructose corn syrup, as your body quickly converts those into glucose and, if un-burned, it will turn into fat more readily. Also try to steer clear of potatoes and white bread, as it's also easier for your body to turn these into glucose. Whole grains and veggies also keep you feeling fuller longer, so there's less of a chance of over-eating.

Protein is a key element to weight loss/weight maintenance. Keep red meat consumption lower than other leaner meats, fish, and natural proteins like nuts and beans. Dairy is a good source of protein, but make sure it's low-fat and you don't go overboard on the serving amount. Try to get in one serving of lean protein for each meal, as it will also help you stay fuller longer and avoid cravings by keeping your blood sugar levels steady. (A quick spike leads to a quick drop, causing mad cravings for MORE!) *Note: Sweet cravings are your body's signals that you need protein.

Fat isn't as bad as we've been taught. In fact, Low-Fat diet crazes in the 80's and 90's caused people to head right for the carbs, which spawned the No-Carb diets (Zone, South Beach, Atkins). Remember that your body needs fat to function, and cutting it out completely will have a negative affect on your energy levels. Just try to avoid Trans Fat and Saturated Fats as much as possible. Monounsaturated and Polyunsaturated Fats are both GOOD and keep your risk for disease and weight gain LOWER than if you avoided them altogether. (Good sources for these are plant oils, fish, and nuts.)

Everything in moderation and balance.

Hope that helped!

Answer 3

Carbohydrates - 65% Proteins - 20% Fats - 10% Vitamins/Minerals - 5% and then of course daily hydration including water

Answer 4

Fruits and vegetables 50% Meat, fish 15% Fatty and sugar 5% Bread, cereal potatoes 15%; milk and dairy 25%

Answer 5

2

Answer 6

5