Balanced Diet – Definition, Importance, Benefits & Diet Chart

Balanced Diet Definition

A balanced diet contains adequate amounts of all nutrients necessary for the body to develop, remain healthy, and avoid disease. In addition, a healthy, balanced diet provides the required energy, prevents vitamin, mineral, and other nutrient deficiencies, and boosts immunity.

What are The Benefits of Eating a Balanced Diet?

A well-balanced supper provides the body with all the nutrients it requires for normal growth and repair.

Benefits of Healthy Eating for Adults

A healthy diet helps enhance immunity, reduces the risk of developing Type 2 Diabetes, cardiovascular disease, and certain malignancies, maintains a healthy weight, and promotes rapid recovery from illness and injury.

Benefits of Healthy Eating for Children

A healthy diet helps strengthen bones, promotes cognitive development, strengthens the immune system, and regulates growth functions.

7 Essential Components of A Balanced Diet

A well-balanced diet consists of proteins, carbohydrates, fats or lipids, micronutrients such as vitamins and minerals, and water.

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 is an example of a seven-day balanced diet chart. Please note that every body has distinct nutritional needs, so consult a dietitian for a personalized 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

Also read: How to Keep Your Eyes Healthy

In addition to limiting sugar and sodium ingestion, a well-balanced diet for diabetic or hypertensive patients entails careful planning.