Are Mangoes or Bananas Better for You?

Sarah, a vibrant mother of two juggling a demanding job and an even more demanding toddler, found herself staring blankly at her fruit bowl one Tuesday morning. Her usual grab-and-go breakfast had become a moment of silent contemplation. A perfectly ripe, sun-kissed mango sat beside a firm, yellow banana. “Which one today?” she mumbled, a common internal monologue for many of us trying to make the healthiest choices for our bodies. She knew both were good, but in her constant quest for optimal nutrition and energy, she couldn’t help but wonder: Are mangoes or bananas better for you?

The straight-up answer, folks, isn’t a simple “A” or “B.” It’s more of a nuanced “it depends on what your body needs at that very moment.” Both mangoes and bananas are nutritional powerhouses, each bringing a unique set of vitamins, minerals, and health benefits to the table. Neither is inherently “better” than the other across the board, but one might be a more fitting choice depending on your individual dietary goals, activity levels, or specific nutritional requirements. Let’s dig into the details to understand why and help you make an informed choice for your next fruity fix.

Diving Deep into the Nutritional Profiles: A Head-to-Head Comparison

To truly understand which fruit might serve you better, we’ve got to break down what each one brings to the party. We’re talking about the good stuff – the vitamins, the minerals, the fiber, and yes, even the natural sugars that give them their delightful taste. Let’s compare a medium-sized banana (around 118 grams) to a cup of sliced mango (about 165 grams), which is roughly the size of a medium mango half.

The Mighty Mango: A Tropical Treasure Trove

Oh, the mango! Just the name conjures images of tropical paradise, doesn’t it? Beyond its heavenly aroma and sweet, juicy flesh, the mango is a nutritional marvel. It’s often dubbed the “king of fruits” in many cultures, and for good reason.

• Vitamin C Champion: One cup of mango can provide a whopping 67% of your Daily Value (DV) for Vitamin C. This isn’t just for warding off sniffles; Vitamin C is crucial for immune function, skin health (hello, collagen production!), and acts as a powerful antioxidant, protecting your cells from damage.
• Vitamin A Powerhouse: Mangoes are loaded with Vitamin A (in the form of beta-carotene), supplying about 10% of your DV per cup. This vitamin is essential for vision, particularly in low light, and plays a vital role in immune health and cell growth.
• Good Source of Folate: Important for cell division and red blood cell formation, especially key for pregnant women.
• Fiber Friend: With about 2.6 grams of dietary fiber per cup, mangoes aid digestion, promote gut health, and can help manage blood sugar levels.
• Antioxidant Rich: Besides Vitamin C and beta-carotene, mangoes contain unique polyphenols like mangiferin, which are being studied for their potential anti-inflammatory and anti-cancer properties.
• Natural Sugars: Yes, mangoes are sweet, and a cup does contain around 23 grams of natural sugars. However, this is balanced by its fiber content, which helps slow down sugar absorption.

The Beloved Banana: A Potassium Powerhouse

The banana, arguably the most universally recognized and consumed fruit, is a true pantry staple. It’s convenient, affordable, and incredibly versatile, making it a go-to for athletes, busy parents, and just about everyone in between.

• Potassium King: Bananas are legendary for their potassium content, offering around 422 mg (about 9% of your DV) per medium fruit. Potassium is critical for maintaining fluid balance, nerve signals, and muscle contractions. It also plays a key role in regulating blood pressure.
• Vitamin B6 Star: A medium banana delivers about 25% of your DV for Vitamin B6. This vitamin is essential for brain health, metabolism, and the production of neurotransmitters like serotonin and norepinephrine, which influence mood.
• Magnesium Marvel: Contributing about 8% of your DV, magnesium is vital for muscle and nerve function, blood sugar control, and bone health.
• Fiber Friend (Again!): A medium banana provides about 3.1 grams of dietary fiber, slightly more than a cup of mango, also aiding digestion and satiety.
• Resistant Starch (in greener bananas): Unripe bananas contain resistant starch, a type of fiber that acts like soluble fiber and isn’t fully digested. This can feed beneficial gut bacteria and potentially improve insulin sensitivity.
• Natural Sugars: A medium banana has about 14 grams of natural sugars, making it a quick and efficient source of energy.

The Numbers Game: A Quick Comparison Table

Sometimes, seeing the figures laid out side-by-side really helps clarify things. Here’s a quick look at how a medium banana stacks up against a cup of sliced mango:

(Note: Daily Values (DV) are based on a 2,000-calorie daily diet and may vary slightly based on specific sources or individual needs.)

Unpacking the Health Benefits: What Each Fruit Offers

Okay, we’ve looked at the raw numbers, but what do these nutrients actually *do* for your body? Let’s zoom in on the specific health perks each fruit is famous for.

The Health Perks of Mangoes: More Than Just a Sweet Treat

Mangoes offer a host of benefits that make them a fantastic addition to your diet:

Boosted Immunity

With its sky-high Vitamin C content, the mango is a champion for your immune system. Vitamin C isn’t just for fighting colds; it helps stimulate the production of white blood cells, which are your body’s defense against infections. Plus, its diverse range of antioxidants helps protect immune cells from damage, keeping your defenses strong and ready. I find a fresh mango smoothie particularly invigorating when I feel a little run down – it’s like a delicious, natural immune shot!

Radiant Skin and Hair

Remember that Vitamin C we talked about? It’s absolutely crucial for collagen production, the protein that gives your skin its elasticity and firmness. Vitamin A, on the other hand, helps promote healthy skin cell turnover and oil production, keeping your skin moisturized and acne at bay. The antioxidants in mangoes also fight free radicals, which can contribute to premature aging. So, munching on a mango could actually be a tasty way to glow from the inside out.

Enhanced Digestion and Gut Health

Mangoes contain both dietary fiber and digestive enzymes, like amylases. Amylases help break down complex carbohydrates, making them easier for your body to absorb. The fiber content, especially when it’s ripe, helps prevent constipation and keeps your digestive system running smoothly. A healthy gut means better nutrient absorption and even plays a role in overall well-being and mood.

Eye Health Support

Thanks to its significant Vitamin A content and other antioxidants like lutein and zeaxanthin, mangoes are brilliant for your peepers. These compounds help protect your eyes from harmful blue light and may reduce the risk of age-related macular degeneration and cataracts. Think of it as natural sunglasses for your retinas!

Potential Anti-inflammatory and Anti-cancer Properties

Emerging research is continually exploring the powerful plant compounds (polyphenols) in mangoes, such as mangiferin. These compounds show promise in reducing inflammation and may even have anti-cancer effects by fighting oxidative stress and inhibiting the growth of certain cancer cells. While more research is always needed, it’s exciting to think about the broader health impacts of this delicious fruit.

The Health Perks of Bananas: Your Everyday Energy Booster

Bananas are celebrated worldwide, and their benefits are just as impressive:

Heart Health Hero

This is where bananas truly shine, largely due to their high potassium content. Potassium is a critical mineral for managing blood pressure, as it helps counteract the effects of sodium in your diet. A diet rich in potassium can significantly reduce the risk of stroke and heart disease. For anyone mindful of their cardiovascular health, bananas are a clear winner in this department.

Instant Energy & Workout Fuel

Bananas are nature’s perfect energy bar. Their mix of natural sugars (fructose, glucose, and sucrose) provides a quick and sustained energy boost, making them an ideal pre- or post-workout snack. The carbohydrates are easily digestible, replenishing glycogen stores in muscles and helping with recovery. When I need a quick pick-me-up before hitting the gym or after a long hike, a banana is my absolute go-to.

Mood and Brain Function Support

The high levels of Vitamin B6 in bananas are essential for producing neurotransmitters like serotonin, which helps regulate mood, and norepinephrine, which boosts alertness. This means that reaching for a banana could potentially help lift your spirits and keep your brain sharp. It’s not just an old wives’ tale; there’s real science behind that “happy banana” feeling.

Digestive Health and Regularity

With their considerable fiber content, bananas are excellent for digestive regularity. The soluble fiber, especially in riper bananas, forms a gel-like substance in the gut, which can help regulate bowel movements and feed beneficial gut bacteria. Greener bananas, with their resistant starch, act as prebiotics, further promoting a healthy gut microbiome.

Muscle Function and Cramp Prevention

The combination of potassium and magnesium in bananas makes them fantastic for muscle health. These electrolytes are crucial for proper muscle contraction and relaxation. Many athletes swear by bananas to prevent muscle cramps, particularly during intense workouts or in hot weather when electrolytes are lost through sweat. I’ve certainly noticed a difference in post-run recovery when I make sure to include a banana.

Glycemic Index (GI) and Blood Sugar Impact: A Crucial Consideration

When comparing fruits, especially if you’re managing blood sugar levels or diabetes, the Glycemic Index (GI) is an important metric. The GI measures how quickly a food causes your blood sugar to rise.

Generally, both mangoes and bananas have a moderate GI. However, their ripeness significantly impacts this. A greener, less ripe banana will have a lower GI because more of its carbohydrates are in the form of resistant starch. As it ripens, this starch converts to sugar, increasing its GI. Similarly, very ripe mangoes will have a higher GI than slightly less ripe ones.

• Bananas: Typically range from 42 (unripe) to 70 (ripe) on the GI scale.
• Mangoes: Generally hover around 51, though this can vary with ripeness and variety.

What does this mean for you? If you’re watching your blood sugar:

1. Opt for less ripe: A slightly green banana or a firmer mango might be a better choice.
2. Pair with protein or fat: Eating your fruit with a handful of nuts, a dollop of yogurt, or some cottage cheese can help slow down sugar absorption and prevent a sharp blood sugar spike.
3. Portion control is key: Even healthy fruits contain natural sugars. Stick to recommended serving sizes.

So, while both fruits contain natural sugars, their fiber content helps mitigate rapid blood sugar spikes. However, individuals with diabetes should always monitor their response and consult with a healthcare professional or registered dietitian for personalized advice.

Calorie and Sugar Content: What’s the Real Deal?

Some folks shy away from fruits due to their sugar content, but it’s important to differentiate between natural fruit sugars and added sugars in processed foods. Fruit sugars come packaged with fiber, vitamins, minerals, and antioxidants, creating a much different metabolic response in your body.

• Calories: As we saw in the table, a medium banana and a cup of sliced mango are pretty close in calorie count, both falling under 100-110 calories. This makes them excellent, low-calorie snack options compared to many processed alternatives.
• Sugars: Yes, mangoes do have a bit more sugar per serving than bananas, primarily fructose. However, it’s natural sugar. The fiber in both fruits helps regulate the absorption of these sugars, preventing the dramatic energy crash you might get from a candy bar. It’s like your body gets a steady trickle of fuel, not a sudden gush.

My take? Don’t let the natural sugar content deter you from eating whole fruits. The benefits far outweigh the concerns for most healthy individuals. The problem isn’t fruit; it’s usually the added sugars found in sodas, desserts, and many packaged foods.

Fiber Content: A Digestive Ally

Both mangoes and bananas are good sources of dietary fiber, but they offer slightly different types, which is pretty cool if you ask me.

• Bananas: Especially when slightly green, bananas contain resistant starch. This type of fiber acts like soluble fiber, passing through the small intestine undigested and fermenting in the large intestine. This fermentation feeds beneficial gut bacteria, acting as a prebiotic and promoting a super healthy gut microbiome. As bananas ripen, resistant starch converts to simple sugars, but they still provide ample soluble and insoluble fiber.
• Mangoes: Offer a good mix of both soluble and insoluble fiber. Soluble fiber helps regulate blood sugar and cholesterol levels, while insoluble fiber adds bulk to your stool, promoting regular bowel movements and preventing constipation.

Both types of fiber are crucial for overall digestive health, satiety, and even playing a role in reducing the risk of chronic diseases. So, whichever you choose, your gut will thank you!

Micronutrient Powerhouses: Beyond the Big Names

While we often highlight the headline vitamins like C, A, and B6, and minerals like potassium, both mangoes and bananas contain a whole lotta other important micronutrients that work behind the scenes to keep your body humming.

Mangoes’ Under-the-Radar Goodies:

• Copper: Essential for energy production, iron metabolism, and nerve function.
• Vitamin K: Crucial for blood clotting and bone health.
• Small amounts of B vitamins (Thiamine, Riboflavin, Niacin): These play vital roles in energy metabolism.

Bananas’ Lesser-Known Helpers:

• Manganese: Important for bone formation and metabolic processes.
• Copper: Similar to mangoes, present in smaller amounts.
• Small amounts of Vitamin C and Vitamin A: Though not as high as mangoes, they still contribute to your daily intake.

It’s truly incredible how much goodness is packed into these natural packages. It really drives home the point that a varied diet, including both these fruits, is the best approach for comprehensive nutrition.

Practical Considerations & Versatility: More Than Just Nutrition

Beyond the nutritional content, there are practical aspects that might sway your choice. Cost, availability, and how you plan to use the fruit can play a big role in your everyday decision.

Availability and Cost:

• Bananas: Are available year-round in most grocery stores across America and are generally one of the most affordable fruits out there. This consistent availability and budget-friendliness make them a household staple.
• Mangoes: Can be a bit more seasonal, with peak seasons typically in summer for varieties like Ataulfo and during spring/summer for Tommy Atkins. They might be a tad pricier than bananas, especially out of season, but still generally very accessible.

Storage and Ripeness:

• Bananas: Store best at room temperature until ripe. Once ripe, you can pop them in the fridge to slow further ripening, though the skin might turn brown. For longer storage, peeled ripe bananas freeze beautifully for smoothies or baking.
• Mangoes: Unripe mangoes should be left at room temperature to ripen. You can speed this up by placing them in a paper bag. Once ripe, store them in the fridge for up to a week. Peeled and cubed mangoes also freeze exceptionally well.

Culinary Uses:

• Bananas: Are incredibly versatile. They’re fantastic on their own, sliced into cereal or yogurt, blended into smoothies, baked into breads and muffins, or even grilled. Ever tried a grilled banana with a sprinkle of cinnamon? Delicious!
• Mangoes: Equally versatile, but bring a distinctly tropical flavor. They’re amazing fresh, in fruit salads, salsas (mango salsa with fish tacos, anyone?), chutneys, smoothies, curries, and desserts. The vibrant color and intense flavor of mangoes really elevate a dish.

My kitchen usually has both, because sometimes you need that comforting, familiar sweetness of a banana, and other times, you crave the exotic zest of a mango. It’s all about variety, after all.

Choosing the Best Fruit for YOUR Needs: Tailoring Your Choice

Now that we’ve really gotten into the nitty-gritty, how do you decide which fruit is “better” for *you*? It really boils down to your personal health goals, lifestyle, and what specific nutrients you might be looking to boost.

You Might Lean Towards a Banana If:

• You’re an Athlete or Active Individual: Need quick, sustained energy pre-workout? A banana delivers. Recovering post-workout and want to replenish electrolytes (potassium, magnesium) and glycogen stores? Banana’s got your back.
• You’re Concerned About Blood Pressure: The high potassium content is a major plus for heart health and blood pressure regulation.
• You Need a Budget-Friendly, Convenient Snack: Bananas are usually cheaper and come in their own natural, compostable packaging, making them super easy to grab and go.
• You’re Prone to Muscle Cramps: The potassium and magnesium can really help keep those muscle twitches at bay.
• You’re Aiming for a Mood Boost: The Vitamin B6 content supports neurotransmitter production, potentially enhancing your mood.

You Might Lean Towards a Mango If:

• You Want an Immune System Boost: With its significantly higher Vitamin C content, a mango is a fantastic choice when you’re looking to bolster your defenses.
• You’re Focusing on Skin and Eye Health: The combination of Vitamin C, Vitamin A (beta-carotene), and other antioxidants is brilliant for giving you that healthy glow and protecting your vision.
• You’re Looking for a Diverse Antioxidant Profile: Mangoes offer a unique array of polyphenols that contribute to anti-inflammatory and other protective benefits.
• You Crave a Tropical Flavor Adventure: Sometimes, you just want that sweet, exotic taste to brighten up your day or your meal.
• You Need a Good Source of Folate: Especially if you’re pregnant or planning to be, folate is a crucial nutrient.

My general advice? Don’t stress too much about picking one over the other. The best strategy for a healthy diet is to include a wide variety of fruits and vegetables. Alternating between mangoes and bananas, or even combining them, ensures you get a broader spectrum of nutrients.

Incorporating Them into Your Daily Diet: Delicious Ideas

Both fruits are incredibly versatile and easy to add to your daily meals and snacks. Here are a few ideas to get you started:

Banana Bliss:

1. Classic Smoothie: Blend a ripe banana with milk (dairy or non-dairy), a scoop of protein powder, and a handful of spinach for a quick breakfast.
2. Peanut Butter & Banana Toast: A timeless favorite. Spread whole-grain toast with peanut butter and top with sliced banana.
3. Oatmeal Enhancer: Stir sliced bananas into your morning oatmeal, along with a sprinkle of cinnamon.
4. “Nice” Cream: Blend frozen bananas in a food processor until smooth and creamy for a healthy, dairy-free ice cream alternative.
5. Frozen Banana Bites: Dip banana slices in melted dark chocolate, sprinkle with nuts, and freeze for a delightful treat.

Mango Magic:

1. Tropical Breakfast Bowl: Top Greek yogurt or açaí with diced mango, granola, and shredded coconut.
2. Mango Salsa: Combine diced mango with red onion, cilantro, jalapeño, and lime juice. Perfect with grilled fish or chicken.
3. Refreshing Salad Addition: Add cubes of mango to a spinach salad with grilled shrimp, avocado, and a light vinaigrette.
4. Mango Lassi (Yogurt Drink): Blend fresh mango with yogurt, a touch of honey, and a pinch of cardamom for a delightful Indian-inspired beverage.
5. Frozen Mango Chunks: Keep a bag in your freezer for instant smoothie boosters or to cool down on a hot day.

Honestly, the possibilities are endless. Don’t be afraid to experiment and find your favorite ways to enjoy these fantastic fruits!

The Verdict: Is There a Clear Winner?

Bringing it all back to Sarah’s original question: Are mangoes or bananas better for you? My final take is that there isn’t a single, definitive “better” fruit. Both are incredibly healthy, nutrient-dense, and beneficial to incorporate into a balanced diet. Each offers a unique blend of vitamins, minerals, and plant compounds that contribute to different aspects of your well-being.

If you’re seeking a major Vitamin C and A boost for immunity and skin health, or craving that exotic, juicy sweetness, then a mango might be your champion. If you need a rapid, sustained energy source, a significant dose of potassium for heart health and muscle function, or a super convenient and affordable snack, then the banana could be your MVP.

The real winning strategy is variety and listening to your body. Enjoy both! Rotate them through your week, combine them in smoothies, or simply savor whichever one calls to you in the moment. Your body will thank you for the diverse array of nutrients, and your taste buds will certainly be happy.

So, the next time you find yourself at the fruit bowl, torn between a mango and a banana, remember this: you can’t go wrong. Both are excellent choices, contributing to a vibrant, healthy life. Perhaps, like Sarah, you’ll find that some days call for the tropical zing of a mango, while others require the comforting embrace of a banana. And that, my friends, is perfectly okay.

Frequently Asked Questions About Mangoes and Bananas

Are mangoes good for weight loss?

Yes, mangoes can absolutely be a part of a weight-loss diet! Here’s why:

First off, mangoes are relatively low in calories for their size and provide a good amount of dietary fiber. Fiber is incredibly important for weight management because it helps you feel fuller for longer, which can prevent overeating and reduce your overall calorie intake throughout the day. When you feel satisfied, you’re less likely to reach for those high-calorie, low-nutrient snacks.

Additionally, mangoes are packed with water, which also contributes to satiety. The natural sweetness of mangoes can also satisfy sugar cravings in a much healthier way than processed sweets, which are often loaded with empty calories and added sugars that can hinder weight loss efforts. So, swapping a sugary dessert for a fresh, juicy mango can be a smart move. Remember, though, portion control is still key – enjoy your mangoes, but don’t overdo it, especially if you’re strictly counting calories.

Can diabetics eat bananas?

Absolutely, diabetics can eat bananas, but with a few important considerations!

Bananas do contain natural sugars and carbohydrates, which will impact blood sugar levels. However, they also contain fiber, which helps slow down the absorption of these sugars, leading to a more gradual rise in blood glucose compared to sugary drinks or refined carbohydrates. The key for diabetics is moderation and awareness of ripeness. Unripe or slightly green bananas have more resistant starch and less sugar, resulting in a lower glycemic index and a lesser impact on blood sugar. As bananas ripen, the starch converts to sugar, increasing their GI.

It’s best for diabetics to enjoy bananas in appropriate portion sizes (e.g., a small or medium banana) and ideally pair them with protein or healthy fats, like a handful of nuts or a spoonful of almond butter. This pairing can further help to stabilize blood sugar. Most importantly, individuals with diabetes should monitor their blood sugar levels after eating bananas and consult with their doctor or a registered dietitian to determine the best portion size and frequency for their individual meal plan and management goals. Everyone’s body responds differently, so personalized guidance is always best.

Which fruit is better for pre/post-workout?

Both mangoes and bananas can be excellent choices for pre or post-workout, depending on your specific needs, but bananas often get the edge for their rapid energy and electrolyte replenishment.

For a pre-workout snack, a banana is fantastic because its easily digestible carbohydrates provide quick energy without weighing you down. The natural sugars offer an immediate fuel source, while the fiber helps sustain that energy throughout your workout. It’s a convenient, mess-free option that many athletes swear by for a burst of power. Mangoes work well too, offering quick carbs, but their higher fiber content might be a little heavier for some right before intense activity.

For a post-workout recovery snack, bananas shine again. After exercise, your body needs to replenish glycogen stores in your muscles and replace lost electrolytes. Bananas are rich in potassium, a crucial electrolyte that aids in muscle function and helps prevent cramping, and magnesium, which also supports muscle recovery. Their carbohydrates are quickly absorbed to kickstart the refueling process. Mangoes are also great post-workout due to their carbs and vitamin C, which helps with tissue repair and reducing inflammation, but for pure electrolyte and quick glycogen replenishment, bananas often take the lead.

Ultimately, both are good choices. If you’re doing a longer, more intense workout, a banana might be slightly more efficient for rapid energy and electrolyte restoration. If it’s a lighter session, or you want a bigger antioxidant boost for recovery, a mango is still a superb option.

Are dried mangoes or banana chips as healthy as fresh fruit?

While dried mangoes and banana chips can be convenient and tasty snacks, they are generally not as healthy as their fresh counterparts, and there are a few important differences to keep in mind.

When fruit is dried, its water content is removed. This concentrates all the sugars and calories into a smaller serving size. So, while a small handful of dried mango might seem like less food than a whole fresh mango, it can actually contain significantly more calories and sugar. Many commercially available dried fruits also have *added* sugars, sulfites (as preservatives), or even oils (especially banana chips), which further diminishes their health value. Banana chips, for instance, are often fried, making them high in unhealthy fats and calories.

While dried fruits do retain some of their fiber, vitamins, and minerals, the concentration of sugars means it’s much easier to overeat them, leading to excessive calorie and sugar intake. For example, you might eat a whole fresh banana and feel satisfied, but you could easily munch through a bag of banana chips without realizing how many calories you’ve consumed. My advice? Enjoy dried fruit in moderation, check the ingredient list for added sugars or oils, and always prioritize fresh whole fruit when possible. If you do opt for dried versions, choose unsweetened and unsulfured options, and be mindful of your portion sizes.

What’s the best time of day to eat mangoes or bananas?

There isn’t a single “best” time to eat mangoes or bananas; they can be beneficial at various points throughout your day, depending on what you’re aiming for.

For breakfast: Both fruits are fantastic. A banana can give you quick, sustained energy to start your day, especially if you’re heading straight into activity. Mangoes, with their high Vitamin C, can offer a refreshing and immune-boosting start, particularly delicious in a breakfast smoothie or fruit salad. Pairing them with a protein source like yogurt or nuts can help keep you full and stabilize blood sugar until lunch.

As a mid-morning or afternoon snack: Both are great for fighting off the afternoon slump. A banana provides an energy boost to keep you productive, while a mango offers a nutritious pick-me-up that can help satisfy sweet cravings in a healthy way. Their fiber content helps maintain satiety between meals.

Pre- or Post-Workout: As discussed, bananas are a classic choice for immediate energy before exercise or for quick recovery afterward due to their easily digestible carbs and electrolytes. Mangoes can also serve this purpose, especially post-workout, providing carbs to replenish glycogen and Vitamin C for tissue repair.

Before Bed: While some people avoid fruit before bed due to sugar content, for most folks, a banana can actually promote better sleep. It contains tryptophan, an amino acid that converts to serotonin and then melatonin (the sleep hormone), and magnesium, which helps relax muscles. Mangoes are also fine, but might be a bit more stimulating for some due to their tropical zing.

Ultimately, the best time to eat them is when your body feels like it needs the energy and nutrients they provide. Just listen to your hunger cues and enjoy them as part of a balanced eating pattern.