A Balanced Diet: What it is, Benefits, Diet Chart and Foods to Avoid

Whether you are young, middle-aged or old, a balanced diet is essential. Right from vegetables and colorful fruits, to lean proteins, whole grains and healthy fats, you should eat nutrient-dense foods. You should focus on nourishing your body with protein, carbohydrates, fiber, healthy fats, various vitamins and minerals. Having a healthy diet also means that you have to give up on ultra-processed foods and limit the intake of salt and sugar. You should stick to a balanced diet as it can be good for your mental health, digestive and immune systems. It can also help prevent disease. So, enjoy the benefits of a balanced diet by giving importance to healthy foods.

What is a balanced diet?

“A balanced diet is one that provides your body with all the essential nutrients it needs to function properly,” says nutritionist Samreen Saniya. It includes a variety of foods in multiple colors and the right proportions. Should be –

• Carbohydrates, which are the main source of energy, and are found in foods such as whole grains, fruit and vegetables.
• Proteins, as they are essential for tissue growth and repair. Sources of protein include fish, dairy, legumes, chicken and nuts.
• Fats are important for energy, supporting cell growth, and helping nutrient absorption. Healthy fats are found in seeds, avocados, nuts and olive oil.
• Vitamins and minerals are needed for body functions, including immune support, and energy production. These are usually found in fruits, vegetables, whole grains, and dairy products.
• Fiber is important for digestive health, and is found in fruits, vegetables, whole grains, and legumes.

What are the benefits of a balanced diet?

This is why you should eat healthy and ensure that all nutrients are covered through your meals.

1. It supports overall health

A balanced diet is all about providing our body with essential nutrients. “They help maintain body functions, and therefore, support overall health and well-being,” says the expert.

2. Improves the immune system

During a study published in 2022 in PharmaNutrition, an association between a balanced diet and better immune health was discovered. Consuming a variety of vitamins and minerals can strengthen the immune system, making you less prone to infections or any illnesses.

3. Promotes a healthy weight

A balanced intake of nutrients can help regulate body weight by preventing overeating and ensuring your body gets the right amount of calories. On average, a woman needs 2,000 calories per day, but this may vary based on age, weight and height, according to the UK’s National Health Service.

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4. Improves mood and mental health

In an analysis published in Nature Mental Health in April 2024, researchers found that people who followed a balanced diet were more likely to have better mental health and cognitive functioning. Eating healthy foods can improve brain function and mood, which can reduce the risk of anxiety and depression.

5. Increases in energy levels

Carbohydrates and healthy fats are not enemies. You need them along with proteins to provide sustained energy throughout the day. This can help you beat lethargy, and keep you active and alert.

6. It supports digestion

Fiber, especially from vegetables and fruits, can help maintain a healthy digestive system, according to research published in Primary Health Care in 2005. Foods rich in fiber promote healthy digestion, prevent​​​​ on constipation, and they support a healthy gut microbiome.

7. It reduces the risk of chronic diseases

A balanced diet helps protect against diseases, including diabetes, stroke and cancer, according to the World Health Organization. A balanced diet reduces the risk of these chronic diseases by promoting heart health and reducing inflammation.

8. Promotes healthy skin and hair

Nutrients like vitamins A, C, and E found in various fruits and vegetables contribute to skin health and a glowing appearance. “Proteins are essential to support hair strength,” says the expert.

9. Improves bone health

Adequate intake of calcium and vitamin D from a balanced diet can support bone density and help prevent osteoporosis. Adults over the age of 19 need 700 mg of calcium per day, according to the UK NHS. As for vitamin D, adults need 10 micrograms of this vitamin per day, according to the NHS.

seven day balanced diet chart

Here’s what a balanced diet should look like:

1. Monday

Breakfast: Oatmeal with fruit
Lunch: Grilled chicken salad
Snack: Greek yogurt with nuts
Dinner: Quinoa with vegetables

2. Tuesday

Breakfast: Smoothie with spinach and banana
Lunch: Lentil soup with whole grain bread
Snacks: Carrot sticks with hummus
Dinner: Baked salmon with asparagus

3. Wednesday

Breakfast: Scrambled eggs with tomatoes
Lunch: Turkey wrap with veggies
Snack: apple slices with almond butter
Dinner: stir-fried tofu with broccoli

4. Thursday

Breakfast: whole grain toast with avocado
Lunch: chickpea salad
Snack: popcorn (without salt)
Dinner: grilled shrimp with brown rice

5. Friday

Breakfast: Yoghurt with granola and berries
Lunch: Quinoa salad with black beans
Snack: Dark chocolate square
Dinner: chicken stir-fry with mixed vegetables

6. Saturday

Breakfast: Pancakes with fruit
Lunch: tuna salad
Snacks: Mixed nuts
Dinner: Vegetarian curry with rice

7. Sunday

Breakfast: Chia pudding with fruit
Lunch: whole grain pasta with veggies
Snacks: Cottage cheese with pineapple
Dinner: Roast chicken with sweet potatoes

Foods to avoid

Try to avoid or limit the intake of these foods:

• Sugary drinks, which are high in calories, contribute to weight gain and an increased risk of diabetes.
• Ultra-processed foods are high in unhealthy fats, sugars and preservatives, which can lead to chronic health issues.
• Trans fats found in some margarines, baked goods, and fried foods can raise bad cholesterol and lower good cholesterol.
• Too much salt can lead to high blood pressure and increase the risk of heart disease.
• Fast foods are usually high in calories, unhealthy fats, and sodium, which can contribute to obesity and heart disease.
• Refined carbohydrates, meaning foods like white bread and pastries, can cause rapid spikes in blood sugar levels and cause cravings.

Focus on a balanced diet, including a variety of nutrient-dense foods, and avoid unhealthy choices for better health and well-being.