The Ultimate Guide to a Balanced Diet: Expert Advice from a Registered Dietitian
- Category: CORE, DCH, Foundation, Glory, Sleep Lab, Obstetrics & Maternity Services, Acute Care Unit
- Posted On:
A balanced diet is more than just eating fruits and vegetables—it’s about fueling your body with the right nutrients to support overall health, energy, and well-being. Daviess Community Hospital (DCH) is featuring Paige Schaefer, MS, RDN, LD, a Clinical Registered Dietitian, who shares expert insights on what a balanced diet looks like, why it matters, and how you can personalize it to fit your lifestyle.
What Is a Balanced Diet?
“A balanced diet includes a variety of foods from different food groups at meals and snacks,” said Schaefer. “It’s about focusing on whole, nutrient-dense foods while still enjoying treats in moderation.”
Each food group provides essential nutrients that your body needs to function properly. Eliminating entire food groups can lead to nutrient deficiencies and long-term health concerns.
“A lot of people think of healthy eating as something rigid, but it doesn’t have to be,” Schaefer explained. “I recommend following MyPlate as a guide—it helps you understand how to build a balanced meal while still allowing for flexibility in your food choices.”
What Is MyPlate?
MyPlate is a nutrition guide created by the United States Department of Agriculture (USDA) that provides a simple, visual representation of a balanced meal. It divides a plate into five food groups—fruits, vegetables, grains, protein, and dairy—to help people make healthier choices.
The Basic MyPlate Recommendations:
✅ Half your plate should be fruits and vegetables
✅ One-quarter should be grains, preferably whole grains
✅ One-quarter should be protein, including lean meats, poultry, seafood, beans, or plant-based sources
✅ Dairy or dairy alternatives can be included to meet calcium and other essential nutrient needs
✅ Water should be the primary beverage choice, consumed at or between meals
MyPlate promotes portion control, variety, and nutrient-rich choices to support overall health and prevent chronic diseases. For more details, visit MyPlate.gov.
Signs of an Imbalanced Diet
Not sure if your diet is balanced? Schaefer highlights a few signs that could indicate nutritional gaps:
- Constant fatigue or lack of energy
- Frequent cravings for sugar or junk food
- Difficulty concentrating or mood swings
- Digestive issues like constipation or bloating
- Brittle nails, hair loss, or dry skin
- A weak immune system, frequent colds, or slow healing
If you notice these symptoms, adjusting your diet to include more nutrient-dense foods may help restore balance.
The Long-Term Benefits of Eating Well
A balanced diet is about more than just maintaining weight—it plays a major role in preventing chronic diseases such as:
- Heart disease
- Diabetes
- Osteoporosis
- Hypertension
“What you eat impacts so much more than just the number on the scale,” Schaefer explained. “Your diet affects your energy levels, mental clarity, immune system, and even how fast your body heals. Small, consistent changes can lead to long-term health benefits.”
Debunking Common Nutrition Myths
Misinformation about nutrition is everywhere. Schaefer debunks some of the most common myths:
🚫 “Carbs are bad.” – “Carbs are an essential energy source! The key is choosing whole, fiber-rich carbs like quinoa, oats, and sweet potatoes over refined options like white bread and sugary snacks.”
🚫 “You have to eat ‘clean’ all the time.” – “A balanced diet allows room for indulgences. Depriving yourself completely can lead to an unhealthy relationship with food. It’s about consistency, not perfection.”
More Nutrition Tips!
This is part of a series of expert articles from DCH’s Registered Dietitian, Paige Schaefer, MS, RDN, LD, during National Nutrition Month. Other topics will include:
For more expert tips from Paige Schaefer and Daviess Community Hospital’s nutrition services, click here.
