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Eating a well-balanced diet is often a challenge in our ever-changing world. The dietitians, doctors and federal guidelines seem to change every few years about whether you should or should not eat certain foods. Though it seems like dietary guidelines constantly change, the fact that a well-balanced diet requires variety has remained the key point to eating a balanced diet for good health.

The food groups recommended by doctors and the government are broken into different groups. The groups include fruits and vegetables, grains, dairy products and proteins like meat, beans and legumes. These are the main food groups your body needs for good health. A separate group that includes alcohol and high-sugar, high-fat products is not part of a well-balanced diet and is best enjoyed in moderation or small amounts rather than eaten regularly.

Carbohydrates are the first food product that is necessary for a balanced diet. Carbohydrates are the complex sugars found naturally in fruits, vegetables and whole grains, though primarily the whole grains contain the most carbohydrates. Doctors, dietitians and the federal government all suggest that between 45 and 65 percent of your daily calorie intake is made of carbohydrates. Carbohydrates give the body energy, so these are a necessary part of a well-balanced diet.

Protein is one area most Americans do not require help on. In general, the appropriate amount of protein is between 10 and 35 percent of your daily calorie intake. Protein is found primarily in meat, seafood and beans or legumes, though some vegetables also have protein. When you are selecting protein sources for your diet, try picking lean meats like fish or poultry over high fat meat like steak. Protein allows the body to grow and develop, particularly at the cellular level.

Fats, which are found in meat, vegetables and numerous other sources, are not necessarily bad for your health as long as they are eaten in moderation. Limit the fat in your diet, particularly saturated fat and trans fat. You want no more than 20 to 35 percent of your daily intake of fat. When selecting sources of fat, stick to nuts, fish and fats from vegetables like olives rather than sources like junk food, fried foods and high-fat dairy products.

Limit sodium, or salt, intake to something less than 2,300 mg per day. Sodium is necessary for good health, particularly for the blood, but it is bets eaten in small amounts each day.

In general, a well-balanced diet is made up mostly of whole grains, protein sources like lean meat and beans, fruits and vegetables. While it is best not to eat junk food, stopping the junk food entirely will often lead to cravings, so instead try keeping desserts and treats to a minimum, such as one dessert a day or one unhealthy snack item once a week, to avoid feeling like you are not allowed to eat unhealthy snacks. While the guidelines are helpful for most people’s diets, always discuss your personal health needs with a doctor. Some individuals might have special dietary and nutrition needs.

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