Balanced diet

  • Alternative Names

    Well-balanced diet


    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