How to eat a balanced diet: A guide

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A healthy diet rich in fruits, vegetables, whole grains and low-fat dairy can help to reduce your risk of heart disease by maintaining blood pressure and cholesterol levels. The EatingWell team includes industry-leading food and nutrition editors, registered dietitians, expert Test Kitchen staffers and designers who produce award-winning journalism, delicious recipes and engaging content. Our work has earned more than 50 national and international awards for writing, editing, art direction, creative marketing and publishing excellence.

In her free time, Cassie loves trying new recipes and wines, browsing through HomeGoods and Target looking for cute kitchen items to elevate her cooking and eating experiences, and chilling with her dog, Minnie. Penelope has a bachelor’s degree in English and studio art and a minor in French from Middlebury College. She joined EatingWell in 2007 as a web writer and producer when was in its infancy. She then spent several years on EatingWell’s Content Licensing team, before moving back to editorial as senior digital editor in 2016 and then executive digital editor in 2019.

Reduce intake of saturated fats and trans-fats as much as possible. Choose from a variety of low-fat sources of protein — including eggs, beans, poultry without skin, seafood, lean meats, unsalted nuts, seeds, and soy products. If you eat meat, eat white meat at least four times more often than red meat. The Dietary Guidelines for Americans provides advice on what to eat and drink to meet nutrient needs, promote health, and prevent disease. It is developed and written for a professional audience, including policymakers, healthcare providers, nutrition educators, and federal nutrition program operators. The U.S. Departments of Health and Human Services and Agriculture work together to update and release the Dietary Guidelines every five years.

For example, if you are mentioning any stats or study in your content, make sure to include a link to the verified source. Keep in mind that all the articles will be thoroughly checked and verified before being published. Make sure to follow our guest submission guidelines below for your reference. You can drink 100% fruit juice, unsweetened, but limit servings to one or two a day. Per day if you are older than 50, or have hypertension, diabetes or chronic kidney disease. Discover in this article if you are eating enough protein.


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A further reduction to less than 5% of total energy intake is suggested for additional health benefits . Our food and nutrition experts test and try out new products and kitchen tools every day. Products, kitchen tools and appliances we choose to feature or recommend have been independently selected and reviewed by our editorial team. If you make a purchase using the links included, we may earn commission, but we never receive any compensation or consideration for the content of our recommendations. EatingWell recipes are developed taking into consideration specific target goals for calories and sodium.