How can you make sure your diet is balanced?

Viewpoint: To know that  your balanced diet is balance is by looking  at the person is not enough even if you are fat or skinny that doesn't show that your diet is imbalanced.

even if your body looks perfect doesn't mean your body is healthy. In the United States Everyone wants to be slim and beautiful and people don't focus being Healthy. here is what the USDA says about eating Healthy:


Calories consumed must equal calories expended for a person to maintain the same body weight. Consuming more calories than expended will result in weight gain. Conversely, consuming fewer calories than expended will result in weight loss. This can be achieved over time by eating fewer calories, being more physically active, or, best of all, a combination of the two.  
go to the USDA 2010 Policy Document

This means how much food you eat and how many calories you eat is make you fat or skinny. But its doesn't mean that you eat healthy food. Only Healthy food makes your diet balanced.



A wide variety of nutritious foods are available in the United States. However, many Americans do not eat the array of foods that will provide all needed nutrients while staying within calorie needs. In the United States, intakes of vegetables, fruits, whole grains, milk and milk products,57 and oils are lower than recommended. As a result, dietary intakes of several nutrients—potassium, dietary fiber, calcium, and vitamin D—are low enough to be of public health concern for both adults and children. Several other nutrients also are of concern for specific population groups, such as folic acid for women who are capable of becoming pregnant. 

http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

This mean that people can get any food, that no one should go hungry, and everyone should be able to get good nutrition in the Unite States.


Edvidence: People in the Mediterranean eat a different diet than  people in the  United States.
 
A large number of cultures and agricultural patterns exist in countries that border the Mediterranean
Sea, so the “Mediterranean diet” is not one eating pattern. No single set of criteria exists for what constitutes a traditional Mediterranean eating pattern. However, in general terms, it can be described as an eating pattern that emphasizes vegetables, fruits and nuts, olive oil, and grains (often whole grains). Only small amounts of meats and full-fat milk and milk products are usually included. It has a high mono- unsaturated to saturated fatty acid intake ratio and often includes wine with meals. 

http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

This means people eat more vegetables fruits, and products made from whole grains and vegetables than people in the United States do.  This wouldn't mean anything if people in the Mediterranean wont more healthy then people in the United States.


Traditional eating patterns found throughout the Mediterranean region, especially in Crete during
the 1960s, are associated with a low risk of cardio-vascular disease.

http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm

that means that people who follow this diet would get less heart attack. However when people change there eating habits  its  more like the United States they have more Heart Attacks. 

To make sure your Diet is Balanced Eat More Food made of Vegetables fruits and products made of whole grain.
Eat less meat and products made with whole milk. like butter and ice cream. Eat more healthy and not too much junk food.