A balanced diet is more of an oxymoron these days. For when you say balanced, how balanced is it really? A balanced diet is probably the oldest type of diet known to man. After all, whose parents haven’t admonished their kids to eat a balanced diet on the dinner table?

It is customary, therefore, to begin our discussion by looking into what your mother thinks is a balanced diet. If your mother were anyone like mine, she would characteristically begin by telling you that recommendations and guidelines for healthy eating vary from time to time (often reflecting new research or a new line of thinking), but the basic rules have not changed. And they are?

Lots of starchy carbohydrates

Rice, pasta, potatoes, bread and cereals play a crucial role in our health. (This tells you that a balanced diet is pre-Atkins diet era.)

High fiber

Not just bran! Fiber, that largely indigestible part of our food and often the part that really gets us chewing, is responsible for so much good. It not only keeps our insides moving smoothly but it helps to lower cholesterol, prevent gallstones and bowel cancer, and keep our weight in check.

Whole meal and grain breads are full of it, as are brown rice, barley, lentils, beans and vegetables. To start your day, there is a wonderful array of wholegrain and bran breakfast cereals.

Vegetables and fruits

Vegetables, fruit and grains carry an abundance of vitamins and minerals—key ingredients of a balanced diet.

Numerous studies show that people who eat lots of veggies and fruits are less predisposed to heart disease and cancer.

Variety (the hallmark of a balanced diet)

Variety doesn't mean 10 different cereal packs in your cupboard, but rather a variety of botanically different foods. Pasta, bread, puffed wheat and couscous all look and taste different but are all derived from the one basic (but versatile) grain (wheat). So they all provide similar nutrients.

Substituting other grains like oats, barley, corn or rye for some wheat transforms your meals into a balanced diet while at the same time giving your body access to a wider range of nutrients. The nutrients you miss from one food, you can make up from another.

Moderate sugar and sweets; less salt

Sugar in modest amounts adds to the flavor of cooking and is a useful fuel for athletes and other active people. A balanced diet likewise needs salt, but too much can wreak havoc on your health.

So that was easy. We just went through the important components of a balanced diet--sort of like a short high school quiz. And talk about ancient wisdom!

In 1997, Canada released its food guide in the shape of a rainbow. Not to be confused with the Wizard of Oz, the underlying concept behind this presentation is variety; hence the four colors of the rainbow. Understandably, the most important tenet of this guide is enjoying a variety of foods instead of focusing one's attention on one or two groups. Second, it emphasizes cereals, breads, other grain products, vegetables and fruits. Third, it prescribes choosing lower-fat dairy products, leaner meats and foods prepared with little or no fat. Fourth, it throws exercise into the equation, stressing its importance in maintaining a healthy body weight. Fifth, it advises that we limit salt, alcohol and caffeine.

The main motif takes the cudgels for a population that does not want to restrict its culinary freedoms. Choice is emphasized, but so is taking things in moderation. As a whole, it sends a strong back-to-the-basics message. This is balanced diet to perfection!

In fact, if you’re looking for what a balanced diet is all about the Canadian food guide is “it!”

The Healthy Eating Pyramid (brought to us by Harvard University) is also balanced diet at its best, centering on the balance of carbohydrates and fats. The new pyramid suggests other major changes as well, which includes:

· Sharply restricting red meat, potatoes and refined grains, such as white bread
· Replacing unhealthy saturated fat with healthier unsaturated vegetable oils
· Consuming large amounts of whole grains, fruits and vegetables
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