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Calories in a Balanced Diet

Calories are units of energy, essential not only for your body to jog five miles but also to perform basic functions like breathing. The average adult needs about 2,000 calories a day, according to the U.S. Department of Agriculture, though calorie needs vary by a person's age, gender and level of physical activity. While you can easily reach your calorie requirements with a few high calorie foods, you'll be missing out on vital nutrients if you don't eat a balanced diet.

  1. Significance

    • According to the U.S. Department of Health and Human Services and the USDA's Dietary Guidelines for Americans, 2005, dietary intake data and public health problems suggest that adults aren't getting enough calcium, potassium, fiber, magnesium and vitamins A, C and E. Children and adolescents have shown to be lacking in calcium, potassium, fiber, magnesium and vitamin E. A balanced diet rich in these and other nutrients is important to promote a healthy body, reduce the risk of diseases, and help with the normal growth and development of children.

    The Facts

    • The Institute of Medicine's Dietary Reference Intakes recommends that an average adult's calorie intake should consist of 45 to 65 percent carbohydrates, 10 to 35 percent protein, and 20 to 35 percent fat. That means an average adult consuming 2,000 calories a day should eat 900 to 1,300 calories from carbohydrates, 200 to 700 calories from protein and 400 to 700 calories from fat. To find the contents of foods without labels, there are several calorie, protein, fat and carbohydrate counters online (find a link to one in the Resources section).

    Balancing Your Diet

    • For a balanced diet, the Dietary Guidelines recommend that the average adult eat six servings of grains, five servings of vegetables, four servings of fruit, the equivalent of 5.5 oz. of protein from meat and beans, three cups of milk or the equivalent from other dairy products, and six tsp. of oil each day. Examples of servings sizes include one slice of bread, 1/2-cup of raw or cooked vegetables, one medium fruit and 1/4-cup of cooked beans.

    Best Choices

    • While eating the number of recommended servings in each group is important for a balanced diet, what's equally important is choosing the most nutrient-rich foods within each group to meet your calorie needs. Choose whole grains like whole wheat bread, oatmeal and brown rice rather than refined grains like white bread, pasta and rice. Strive to eat a wide variety of fruits and vegetables since each offers its own assortment of vitamins and minerals. Choose poultry, fish, beans, nuts and seeds for protein rather than red meat or processed meats like hot dogs and deli meats. Try to avoid saturated and trans fats, found in many fried foods and prepared, packaged foods or eat them only as an occasional treat.

    Considerations

    • These recommendations are for the average adult with a 2,000 calorie requirement. A highly active young male would need slightly larger servings than those recommended here, while a sedentary older female would need less. Specific populations, such as pregnant women and individuals with health conditions like diabetes should consult their health provider about how to achieve a balanced diet for their individual needs.

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