Human beings need a certain amount of food each day to supply them with energy. Almost all foods can supply some energy, but our bodies have other requirements as well. In order to make sure that we are taking in everything we need, we should eat a wide variety of foods, with the correct amounts of carbohydrates, fat and protein. A diet that fulfills these requirements is called a balanced diet.
Every diet needs a balance of three main categories of nutrients: carbohydrates, fats, and proteins. Learn how to create a balanced diet, which contains the correct amounts of nutrients, vitamins, and minerals.
Before we look at creating a balanced diet, let’s talk a little bit about calories. Calories are units of energy in our food. If you have too many calories, your body will store the extra energy as fat. If you have too few calories, your body will burn fat to make up the difference.
From this perspective, it might seem like fewer calories is better. However, our body always wants to be in balance, including having a specific number of calories and balanced nutrients. Our body spends a considerable amount of energy maintaining these balanced conditions, or homeostasis.
Everyone will need a different number of total calories depending on your sex, age, and activity levels. The United States Department of Agriculture (USDA) recommends that moderately active males between 26 and 30 years old get about 2,600 calories per day, while females of the same age and activity level get 2,000 calories per day. Although everyone’s body is slightly different, scientists and doctors recommend a general division of calories by nutrient category for all humans.
Nutritionists recommend that we should eat something from each of these food groups every day. Carbohydrates give us energy. Protein is needed to build and repair cells and to keep our bones, muscles, blood and skin healthy. Fruits and vegetables contain energy and a wide range of essential vitamins and minerals. Dairy foods contain protein and calcium for healthy bones and teeth.
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