Able Weight Loss Center

A balanced diet includes a variety of foods from all 5 food groups. It should provide enough calories to ensure a desirable weight and should include all the necessary daily nutrients.

Fig 1. The 5 Basic Food Groups

Group	Foods included	Daily servings	Nutrition
Grains	Breakfast cereals, muesli, rice, pasta, bread, oats, noodles, and all other foods made from flour and grains. Best: are less refined types.	6-11 servings	Good sources of starchy carbohydrates, fiber, plus calcium, iron and B vitamins. Very filling and low in fat.
Vegetables	Includes fresh, frozen or canned, & blended vegetable juice drinks. Best: spinach, cabbage, bean sprouts, peas, carrots, broccoli, peppers, leeks potatoes onions, garlic, tomatoes	4 servings	Good sources of antioxidant vitamins A & C, folates, fiber and some carbohydrates. Very low in fat and calories.
Fruits	Includes fresh, frozen or canned plus blended 100% fruit drinks. Best: strawberries, grapes, kiwis, pineapple blackcurrants oranges, lemons, grapefruit, peaches, apricots.	3-4 servings	Good sources of antioxidant vitamins A & C, folates, fiber and some carbohydrates. Very low in fat and calories.
Meat & dairy	Fish, all meat, poultry, eggs, milk, cheese, yogurt, nuts. Best: any fish (esp. oily fish), turkey, free range chicken, lean beef, free range eggs, low fat dairy products, fat free milk and lower fat cheese.	2-3 servings You should try to eat at least two portions of fish per week	Lean red meat contains a wide variety of essential nutrients. Doctors advise us to eat less red meat and more oily fish.
Sugars & fats	All sugars, oils, butter, margarine, cream. Best: choose unrefined oils which are low in saturated fat, unrefined sugar and low fat spread low fat soft margarine.	Tiny amounts	Only Good source of essential fatty acids and fat soluble vitamins A, D, E & K.

The best combination of foods for a balanced diet
The healthiest combination for a balanced diet is low fat + high carbohydrate.
For example, as a general rule:

About 55 percent of your calories should come from complex carbohydrates
About 15-20 percent should come from proteins.
About 25-30 percent should come from all fat. (Of this, a max. of one third may be saturated fat).

Unfortunately, at present, the Internet does not seem to offer a wide choice of low cholesterol/fat diets. High protein diets are more fashionable. However, an interesting web site to visit for information about sensible diet and eating, is Anne Collins Diet.

Fig 2. What constitutes a serving

Food group	What constitutes an approximate serving
Grains	1 slice bread - half a muffin - half bowl cereal - 4oz/100g cooked rice/pasta.
Vegetables	4oz/100g cooked/raw vegetables - 8oz/200g leafy green vegetables - glass vegetable juice.
Fruits	1 medium fresh fruit - 4oz canned fruit - 6 dried apricots - glass fruit juice.
Meat & dairy	2-3oz/50-75g cooked lean meat/fish/poultry - 2 eggs - 7oz/175g tofu - half cup nuts/seeds. 1 cup milk/yogurt - 1oz cheddar cheese - 4oz cottage cheese - 4oz ice-cream/frozen yogurt.
Sugars & fats	Ideally use fat free sprays for cooking. Use only light covering of spread on bread.

Do you need supplements on a balanced diet?
No. If you lead a relatively normal life and follow a balanced diet, you won't need supplements. However, if you are unable to eat properly, or if you are ill, under stress or in need of extra nutrients, it may be prudent to supplement your diet with a multi-vitamin & mineral tablet. However, this should be a short term measure only. Supplements should not be used as a substitute for a healthy, balanced diet.

How many calories do you need?
To find out your individual calorie needs, click Calorie Guidelines.