Balanced Diet Definition
A balanced diet contains the necessary amounts of all the nutrients the body needs to grow, maintain health, and protect against disease. In addition, a healthy and balanced diet provides the body with the necessary energy, protects against vitamin, mineral, and other nutrient deficiencies, and strengthens the immune system.
What are The Benefits of Drinking a Balanced Diet?
A stable diet helps provide the body with all the necessary nutrients to support normal growth and repair.
Benefits of Healthy Eating for Adults
Eating healthy helps boost your immune system, reduces your risk of type 2 diabetes, emotional disease and some cancers, upholds a healthy weight, and promotes rapid recovery from illness and injury.
Benefits of Healthy Eating for Children
Healthy eating helps strengthen bones, promotes brain development, boosts immunity, and regulates growth.
7 Essential Components of A Balanced Diet
Proteins, starches, fats or lipids, micronutrients such as vitamins and minerals, and water are essential to a balanced diet.
Carbohydrates – Carbohydrates provide energy, constituting 50- 60% of your diet. Though it forms a significant food component, you must 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
Protein – Protein helps you build muscles and develop skin and hair. It should constitute 10-12% of your diet.
Sources of protein are-
- Legumes and beans, soybean
- Poultry-Chicken, Turkey
- Seafood- Fish, Crab, Prawn, Lobster
- Eggs
- Lean meat- Lamb, Beef, Pork
- Nuts and Seeds
- Greek yoghurt
Fats: It is a misconception that fats are bad for your health. It is better to choose healthy fats, as they help maintain body temperature and absorb fat-soluble vitamins (ADEK).
Sources of strong fat remain –
- Avocados
- Nuts
- Seeds
- Extra virgin Olive oil
- Fatty fish- Coral, Pilchards, Mackerel, Herring
Vitamins – There are 13 essential vitamins; you should take vitamins A, C, B, and D.
The bases of vitamins are –
- Fruits
- Potatoes
- Poultry
- Seeds
- Nutty
Minerals: Minerals help release vigour from your food and help your organs grow. Iron, calcium, potassium, iodine, and sodium are essential minerals.
Sources of minerals are –
- Fish
- Meat
- Beans
- Cereals
- Nuts & Seeds
Fibre: Fibre aids digestion and also helps lower cholesterol and control blood sugar levels.
Sources of fibre include:
- Oats, dahlias, quinoa, and brown rice
- Beans
- Whole grains
- Nuts and seeds
Water: You should drink at least eight glasses of water, as it saturates the body with fluid and participates in physiological processes.
Foods to Evade For a Healthy, Balanced Diet
For a healthy lifestyle, avoid the following foods:
- Red meat
- Refined grains (cereals) such as maida, white bread, beets, noodles and pasta
- Trans fats, butter, and cheese
- Added sugar
- Confectionery
- Processed foods
7 Days Balanced Diet Chart
Here is an example of a balanced 7-day diet. Remember that each body’s needs are individual, so consult a nutritionist to make a balanced diet.
| Days | Breakfast | Launch | Dinner | Snacks |
| Day 1 | Bowl of oats + Glass of milk | Roti + Dal + Veggies + Curd | Brown rice + Dal + Green salad | Nuts/Fruit/Seeds/Smoothie/Yoghurt |
| Day 2 | Omelette stuffed with veggies + Glass of milk | Brown rice + Chicken/Paneer curry + Salad | 2 multigrain bread + Dan + Salad | Smoothie/ Nuts/Fruit/Seeds/Yogurt |
| Day 3 | Add salty snacks + fruit | 2 Bajra Roti + Dal + Veggies + Curd | Brown rice + Dal + Salad | Fruit/Nuts/Seeds/ Smoothie/Yoghurt |
| Day 4 | Moong dal Cheela + Glass of milk | Brown rice + Salmon fish curry/ Soya Bean + Salad | 2 Bread + Dan + Salad | Fruit/Nuts/ Seeds/Smoothie/Yoghurt |
| Day 5 | Besan Chilla + Glass of milk | 2 Jowar Roti + Dal + Veggies + Salad | Brown rice + Dal + Salad | Fruit/Nuts/Seeds/Smoothie/Yoghurt |
| Day 6 | 2 Brown bread with an omelette + Glass of milk | Brown rice + Dal + Veggies + Salad | 2 Multigrain bread + Dan + Salad | Fruit/Nuts/Seeds/Smoothie/Yoghurt |
| Day 7 | Poha + Glass of milk | 2 Roti + Mixed vegetable + Roasted Chicken + Dal | Brown rice + Dal + Salad | Fruits/Nuts/Seeds/Smoothie/Yoghurt |
Importance of A Balanced Diet
Balanced Diet:
- It meets the body’s nutritional needs and prevents malnutrition.
- Maintains normal energy levels and body functions.
- Strengthens the immune system and optimises cell repair.
- Prevents lifestyle-related diseases such as type 2 diabetes, cardiovascular disease, and certain cancers.
- Strengthens bones, muscles, skin, teeth, and vision.
- Promotes a healthy pregnancy.
Planning a balanced diet also involves limiting sugar and salt intake for patients with diabetes or hypertension.