Diet

What is a Balanced Diet?
Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. It also means eating certain things in moderation, namely saturated fat, Trans fat, cholesterol, refined sugar, salt and alcohol. The goal is to take in nutrients you need for health at the recommended levels.
Requirements for different age groups:

Diet for Kids and Weaning Diet for Toddlers
Starting from a toddler, a child after age one should be slowly weaned to solid foods that the other members of a family consume, obviously in different forms and amounts. A person’s daily calorie intake should be based on age, gender, and physical activity level. Men generally need more calories than women, and active people need more calories than sedentary (inactive) people. This transition should be gradually done between 12-24 months. A child when exposed to a variety of foods from each food groups will consume enough amounts of energy and other nutrients. Preschool age that is between 3-5 years is the time to inculcate good eating habits in your child. In this phase the growth is slow so the appetite may also be low, but good eating habits and lifestyle taught in this period can stay in the future. As your child grows older good nutritional and energy needs continue. However in this age the chances of getting finicky and notorious eating habits are high. To avoid such eating pattern, a child should be encouraged to sit with the family members to take all their major meals; this will help in the behavioral development and also in the re-enforcement of family values.
Foods for Adolescents and Elders
In adolescent years special considerations should be made that is the protein requirements are high, calcium requirement increases especially for girls, sources of essential fats and slow released carbohydrates should also be focused. The requirement for an adult male and female will again vary according to their job profile and needs and in general men will have higher requirements than women.
Diet for Pregnant Women
But during pregnancy nutritional needs of a woman shall increase to support the growth and development of the growing fetus. Certain important nutrients like folic acid, vitamin A, iron and calcium needs will be high to ensure proper growth and prevent any birth defects. Many foods like alcohol, tea, coffee and fish with high mercury levels should be avoided as far as possible in this group. A meal plan for an elderly male and female would focus mainly to suit the sedentary lifestyle and to maintain a reasonable health. Further any health issues shall be considered first before planning any diet for any age group.

The following examples of calorie intake are based on U.S. Department of Agriculture (USDA) guidelines:
Children ages 2 to 8: 1,000 to 1,400 active women ages 14 to 30: 2,400 sedentary women ages 14 to 30: 1,800 to 2,000 active men ages 14 to 30: 2,800 to 3,000 sedentary men ages 14 to 30: 2,000 to 2,600 active men and women over 30: 2,200 to 3,000
Sedentary men and women over 30: 1,800 to 2,200

Why a Balanced Diet Is Important?
A balanced diet is important because your body’s organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems. Bad eating habits can continue for the rest of their lives.
Rising levels of obesity and diabetes are prime examples of the effects of poor diet and lack of exercise. The USDA reports that four of the top 10 leading causes of death are directly influenced by diet. These are: heart disease cancer stroke diabetes How to Achieve a Balanced Diet:
At the core of a balanced diet are foods that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. The following are essential parts of a balanced diet.
1 Fruits
Besides being a great source of nutrition, fruits make quick and tasty snacks. Choose fruits that are in season in your area—they are fresher and provide the most nutrients.
2 Vegetables
Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, broccoli, and collard greens.
3 Grains
In the United States, we consume refined white flour more than any other grain. During the refining process, the hull of the grain—the outer shell—is removed. Unfortunately, the hull is where the majority of the grain’s nutrition lies. Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition. Try switching from white to whole-grain breads and pastas.
4 Proteins
Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of beef and pork are the best option. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats.
Nuts and beans, such as lentils, peas, almonds, sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.

5 Dairy
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they are also major sources of fat, so it is best to choose reduced-fat or fat-free cheeses, milk, and yogurt.
6 Oils
Oils should be used sparingly. Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a large number of empty calories.
The USDA has an online calculator to help you figure out how much of each type of food you should consume daily. Try it here.
The USDA highlights these key substances that Americans should consume less of in order to maintain a balanced diet and a healthy weight: alcohol cholesterol refined grains solid and saturated fats salt Sugars