The variety of healthful foods is almost unlimited. What is important is to eat them in balance. Balance comes from getting adequate amounts of protein, carbohydrate, and fat in proper combination to ensure absorption and utilization of these nutrients. The United States Department of Agriculture developed a food pyramid to help us determine a well rounded diet.
The salad bar is an excellent source for vegetables. Unfortunately, the macaroni salad and potato salad are heavily laden with mayonnaise, which contains 100 calories per tablespoon, 98 of them fat. In addition to the lettuce, tomatoes, and onion in her salad, Suzanne threw on a scoop of three-bean salad and covered it all with some of her favorite blue cheese dressing; each tablespoonful of the dressing contains 71 calories, 65 of them fat. Grazing at a salad bar, because of the usually unlimited quantities available as well as the fat content of most dressings, can be a high-calorie operation. That innocent-looking plate of salad, a buttered roll, and a glass of milk contain nearly 1,000 calories. Twice through the salad bar, and Suzanne would have consumed over 1,600 calories while thinking she was eating only a "nonfattening" salad.
Eric had a similar problem with his fast-food and high-sugar diet. Proportionately, the fat content of his diet was over 50 percent. The carbohydrates he was consuming are mainly simple carbohydrates with questionable nutritive qualities (Coca-Cola, candy bars), or they are complex carbohydrates (hamburger buns, french fries) that are hiding a great deal of fat. Because he was not eating enough complex carbohydrates as fruits, vegetables, and grains, his diet was out of balance.