What is a Nutritionally Balanced Meal?

A nutritionally balanced meal is one that contains all the macronutrients: protein, carbohydrates, vitamins, minerals and water.
A person's age, gender and any health conditions and food preferences will all be factors that affect what constitutes a healthy diet.
The US RDA has revised the Food Pyramid so that it has been adapted into many different versions: for infants, children, adults and those who are vegetarian or prefer a Mediterranean Diet. Learn what your many options are to eat well and stay on track for healthy eating.

Identification

The basic food pyramid designed by the USRDA provides broad guidelines for healthy adults as to what is a healthy diet. They recommend adults eat 30 to 35 percent protein, 30 to 35 percent complex carbohydrates and to consume no more than 30 to 35 percent fat. They recommend people eat unsaturated fats to protect the heart from disease and to increase risk for developing diabetes or obesity.
For a person who eats meat, a nutritionally balanced meal according to the food pyramid guidelines for adults might the following. A balanced breakfast could be scrambled eggs cooked with vegetable oil, whole grain toast slathered with fruit spread and turkey sausage, fruit juice and coffee.
A balanced lunch for a vegetarian might be a burrito made with brown rice, pinto beans, shredded cabbage and carrots and fresh fruit for dessert.
A balanced dinner for a vegan might be lasagna made with quinoa pasta, soy cheese, tempeh (high-protein wheat gluten) and tomatoes. Adding a small fresh green salad dressed with olive oil or flax seed oil and toasted sunflower seeds would round out this meal.
In each case, there is protein, complex carbohydrates, unsaturated oils, vegetables and/or fruits.

Significance

Eating a nutritionally balanced diet helps control weight and reduce risk for developing chronic diseases such as heart disease, diabetes, obesity or kidney disorders.
These chronic diseases result from an over-consumption of fatty meats that increase unhealthy cholesterol levels. Eating too much salt and foods made from refined white flour and white sugar can increase weight gain to unhealthy levels. Eating too few fresh vegetables, fresh fruits and whole grains and low-fat proteins, can result in being malnourished and overweight. Overeating can result and weight gain continue to unhealthy levels.

Features

A nutritionally balanced meal will provide adequate protein so that the body does not go into fasting mode and reduce its metabolism.
That occurs on fad or crash diets that may eliminate entire groups of foods, such as carbohydrates, or that emphasize another group, such as protein.
The American Cancer Society and the US RDA both recommend eating from a wide variety of foods to best obtain the appropriate protein, carbohydrates, and vitamins and minerals from fresh vegetables, fresh fruits, and whole grains.
Every meal should include protein to help increase satiety and head off non-stop snacking or binging. Eating a nutritionally balanced meal at every meal will provide optional nutrition and help an individual maintain a healthy weight.
The Food Pyramid recommends people eat at least three ounces of whole grain food items such as whole grain cereals, brown rice, quinoa or millet. The Food Pyramid also advises people eat more dark green and orange fruits and vegetables and to eat more dried beans and peas. They recommend adults eat more fruits and vegetables and less fruit juice. Last, they encourage the consumption of lean proteins and to bake, broil or grill meats to avoid unhealthy saturated or trans fats.

Misconceptions

Many dieters believe that by severely restricting their daily caloric intake or by eliminating a certain food group, such as carbohydrates, that they will lose weight quickly.
In fact, doing so is more likely to set up yo-yo dieting wherein there is weight loss followed by weight gain resulting in disordered eating.
Instead of resorting to extreme crash or fad diets, work with your doctor or a nutritionist to create a realistic diet that can help you lose weight slowly and permanently.
Eating a nutritionally balanced meal is not boring. Once you learn the fundamentals of nutrition and cooking, there are many ways to vary your meals so that you do not become bored.

Warning

Eating in extreme ways such as fasting to lose weight quickly can result in illness or set up for more weight gain. Rapid weight loss is generally from loss of water weight that returns as soon as you are properly hydrated again.
If you are not certain of what diet is best for you to maintain your health or to help you lose weight, see your doctor or a nutritionist.
The food pyramid does offer practical information that may serve as a starting point.
If you have any serious health conditions, do not self-diagnose. See your doctor or a nutritionist for guidance.