Definition

A balanced diet contains an adequate amount of all the nutrients required by the body to grow, remain healthy and be disease-free. In addition, a healthy, balanced diet provides the necessary energy requirement, protects against vitamin, mineral, and other nutritional deficiencies, and builds up immunity.

What are The Benefits of Eating a Balanced Diet?

A balanced meal helps provide the body with all the nutrients it needs to maintain normal growth and repair functions.

Benefits of Healthy Eating for Adults

A healthy diet helps boost immunity, reduces the risk of developing Type 2 Diabetes, cardiovascular diseases, and some cancers, maintains a healthy weight, and helps recover quickly from diseases and trauma.

Benefits of Healthy Eating for Children

A healthy diet helps strengthen bones, supports brain development, boosts immunity, and regulates growth functions.

7 Essential Components of A Balanced Diet

Proteins, carbohydrates, fats or lipids, micronutrients such as vitamins and minerals, and water are the essential components of a well-balanced diet.

1. Carbohydrates - Carbohydrates provide you with energy, which should constitute 50- 60% of your diet. Though it forms a significant diet component, you should not treat all carbs equally.
   Sources of healthy carbs are-

• Whole grains like Oats, Quinoa

• Whole wheat, Dahlia

• Legumes

• Millets like ragi, bajra, barley

• Vegetables

2. Protein - Protein helps you build muscles and develops skin and hair. It should constitute 10-12% of your diet.
   Sources of protein are-

• Legumes and beans, soyabean

• Poultry-Chicken, Turkey

• Seafood- Fish, Crab, Prawn, Lobster

• Eggs

• Lean meat- Lamb, Beef, Pork

• Nuts and Seeds

• Greek yoghurt

3. Fat - It is a misconception that fats are bad for your health. It would be best if you chose healthy fats as fats help you maintain your body temperature and help absorb fat-soluble vitamins ADE&K.
   Sources of healthy fat are -

• Avocados

• Nuts

• Seeds

• Extra virgin Olive oil

• Fatty fish- Salmon, Sardines, Mackerel, Herring

4. Vitamins - Though there are 13 essential vitamins, you should take vitamins A, C, B, and D measures.
   Sources of vitamins are -

• Fruits

• Vegetables

• Poultry

• Seeds

• Nuts

5. Minerals - Minerals help release energy from the food you take and promote the growth of organs. Some essential minerals are iron, calcium, potassium, iodine, and sodium.
   Sources of minerals are -

• Fish

• Meat

• Beans

• Cereals

• Nuts & Seeds

6. Fibre - Fibre helps in digestion and also helps in lowering your cholesterol levels and controlling sugar levels.
   Sources of fibre are -

• Oats, dahlia, Quinoa and Brown rice

• Beans

• Whole grains

• Nuts & seeds

7. Water - You should take at least eight glasses of water as it hydrates your body and is used in body functions.

Foods to Avoid For a Healthy Balanced Diet

Avoid the below foods for a healthy life -

• Red meat

• Refined grains (cereals) like maida, white bread, sewain, noodles, pasta

• Trans fat, butter, cheese

• Added sugar

• Pastry

• Processed foods

7 Days Balanced Diet Chart

Here are a sample 7-days balanced diet chart. Please note that each body’s requirements are different so contact your dietician to get a customized balanced diet chart.

Importance of A Balanced Diet

A balanced diet-

• Meet the nutritional demands of the body and prevent malnutrition

• Keep up energy levels and maintain normal body functions

• Boost the immune system and optimise cell repair

• Prevent lifestyle diseases such as Type 2 Diabetes, Cardiovascular diseases, and some cancers

• Strengthen bones, muscles, skin, teeth, and eyes

• Help support healthy pregnancies

Planning a balanced diet also involves limiting the intake of sugars or salt in patients suffering from diabetes or hypertension.