What is the perfect diet plan: Balanced Diet: An Overview

A perfect diet plan or balanced diet, the two terms often used side by side. In the present age, everybody is in hurry and busy with daily routine work. The diet they are using is of serious consideration. Many people often don’t focus on their diet plan. But it is a serious problem for those who are either underweight or overweight.

A perfect diet plan or balanced diet is the one that provides you with all the nutrients in the right proportion and adequate calories.

A healthy eating plan can give you a lot more in your daily hectic routine. You don’t need to completely alter your diet as it is practically impossible for you but a little change in your daily diet may help you a lot not only to maintain your health but also keeps you energized throughout the day.

According to the U.S. Department of Agriculture, My Plate, there are five food groups that you should be incorporate into your daily routine in the right proportion to maintain your healthy lifestyle.

A perfect diet plan must be included in these five groups. However, the amount of serving may vary depending on the age, sex, and activity level. Here, I will show you a generalized perfect diet plan that you may adopt easily. So, Let’s explore these different groups included in My Plate:

Fruit Group

The fruit group includes any fruit or 100% fruit juice. Fruits may be whole fresh, frozen, dried, or canned.


Fruits are a good source of many essential nutrients such as sodium, potassium, folate, vitamin C, and dietary fibers. Moreover, fruits are low in fat and calorie.

Health benefits

Fruits provide a natural remedy for different diseases. An eating diet rich in fruits may reduce the risk of heart disease, certain types of cancers, and diabetes. Eating fruits also help to increase fiber intake and lower calories per cup.

How much fruit is needed per day?

Although the amount of food varies with age, sex, and physical activity, you should add at least five portions of fruits to your diet. Each portion may be a one or half cup of fruits depending on the variety of fruits.

Also Read: Most Nutritious Fruits In The World And Their Health Benefits

Vegetables Group

This group includes any whole vegetable or 100% vegetable juice. The vegetables may be fresh, raw, cooked, frozen, canned, dried, or dehydrated.


Vegetables are an excellent source of several vital nutrients like potassium, folic acid, vitamin A, vitamin c, and dietary fibers. And vegetables are also low in fat and give a low amount of calories.

Health benefits

Eating vegetables gives you lower calories per cup and helps in lowering calorie intake. A perfect diet having a handsome amount of vegetables helps to reduce the risk of heart disease, stroke, and cancer. Vegetables also increase the intake of fiber and potassium.

How much vegetables are needed per day?

The amount of vegetables varies with age, sex, and level of physical activity. However, 1 to 3 cups or 5 portions can be taken depending upon the person’s needs.

Also Read: Vegan Diet-Health Benefits Vs. Risks

Grain Group

This group includes wheat, rice, barley, cornmeal, oats, or any other grain product. Grain products maybe bread, breakfast cereals, grits, tortillas, and pasta. Oatmeal, rice, and popcorn are also included in this group.


Grains are loaded with a wide variety of vital nutrients such as complex carbohydrates, dietary fibers, vitamins, and minerals. Vitamins may be vitamins B (riboflavin, folate, thiamin, and niacin) while minerals are iron, magnesium, and selenium, etc.

Health benefits     

Adding grains to your daily diet plan improves your overall health. The whole grains can reduce the risk of heart disease, helps in digestion, type-2 diabetes, obesity, and weight management. Dietary fibers in whole grains help to reduce blood cholesterol levels and reduce constipation.

How many grains are needed per day?

The amount of grains needed can vary between 3 to 8-ounce equivalents per day. But, if you are physically more active, you may need a higher amount.

A 1 ounce-equivalent can be 1 slice of bread, 1 cup of ready-to-eat cereal, or a half a cup of cooked cereals, rice, pasta, etc.

Moreover, at least half of your grain meal should be from whole grains.

Also Read: What Is Whole Food Diet Plan-WFPB Diet Plan

Protein Foods Group

Protein foods such as meat, poultry, seafood, and eggs are included in this group. Other protein-based foods are beans, lentils, peas, nuts, seeds, and soy products.


Besides protein, these proteins based foods are also rich in vitamin E, and vitamin B such as B6, riboflavin, thiamin, and niacin. Several minerals like iron, magnesium, and zinc are also present.

Health benefits

As protein is a major component in these foods, they help in building blocks for muscles, cartilage, bones, blood, and skin. Protein is also a source of energy.

Other nutrients also help to keep your body function properly. Zinc supports the immune system, iron prevents anemia, and magnesium can helps in muscle functioning and bone building. Moreover, seafood is a source of omega-3 fatty acids that may help to reduce the risk of heart disease.

How much protein food is needed per day?

Although the need for protein foods varies with age, sex, and physical activity, you can take between 2 to 61/2 ounce equivalents each day.

A 1-ounce equivalent can be 1 ounce of meat, fish, poultry, 1 egg, 1 tablespoon butter, or half-ounce of nuts or seeds.

Dairy Group

This group includes milk, cheese, yogurt, lactose-free milk, and fortified soy milk and yogurt. However, foods that have high-fat content and low calcium such as cream cheese, butter, and sour cream are not included.


The dairy group is a rich source of a wide variety of nutrients such as:

  • Vitamin-A
  • Vitamin-D
  • Vitamin-B12
  • Calcium
  • Zinc
  • Magnesium
  • Phosphorus
  • Selenium
  • Riboflavin

Health benefits

Dairy foods improve overall health. Dairy foods are an excellent source of calcium that is used for building bones and teeth. Vitamin D also helps in bone building and maintenance.

How much dairy food is needed per day?

The need for dairy foods also depends on a person’s age, sex, and activity level. It can vary between two and a half cups for children and three cups for adults.


The groups discussed here is the perfect diet plan and may not be possible to follow strictly for everyone. But the important thing that should be kept in mind is to be consistent with your everyday healthy meal and try to follow a healthy eating plan. Always try to eat healthy foods.

Read More: How To Develop Healthy Eating Habits-Ways To Improve Eating Habits

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