Balanced diet: what is it, benefits, diet plan and foods to avoid

Whether you are young, middle-aged or old, a balanced diet is a must. From colorful fruits and vegetables to lean proteins, whole grains and healthy fats, you should eat nutrient-dense foods. Your focus should be on nourishing your body with protein, carbohydrates, fiber, healthy fats, various vitamins and minerals. Following a healthy diet also means giving up ultra-processed foods and limiting salt and sugar intake. You should stick to a balanced diet as this can be good for your mental health, digestion and immune system. It can also help prevent diseases. So enjoy the benefits of a balanced diet by giving importance to healthy nutrition.

What is a balanced diet?

“A balanced diet is one that provides all the essential nutrients your body needs to function properly,” says nutritionist Samreen Saniya. It contains a variety of foods in multiple colors and correct proportions. It should have been –

• Carbohydrates are the main source of energy and are found in foods such as whole grains, fruits and vegetables.
• Proteins, because they are necessary for the growth and repair of tissues. Sources of protein include fish, dairy, legumes, chicken and nuts.
• Fats are important for energy, support cell growth and aid in the absorption of nutrients. Healthy fats can be found in seeds, avocados, nuts and olive oil.
• Vitamins and minerals are necessary for bodily functions, including immune system support and energy production. These are usually found in fruits, vegetables, whole grains and dairy products.
• Fiber is important for digestion 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 make sure you get all the nutrients through your meals.

1. Supports overall health

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

2. Strengthens the immune system

A 2022 study published in PharmaNutrition found a link between a balanced diet and better immune fitness. Consuming a variety of vitamins and minerals can strengthen the immune system, making you less susceptible to infections or any illness.

3. Promotes a healthy weight

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

4. Improves mood and mental health

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

5. Increases energy levels

Carbs and healthy fats are not your enemies. You need them along with protein to provide sustained energy throughout the day. This can help you overcome lethargy and keep you active and alert.

6. Supports digestion

Fiber, especially from fruits and vegetables, 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 constipation and support a healthy gut microbiome.

7. Reduces the risk of chronic diseases

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

8. Promotes healthy skin and hair

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

9. Improves bone health

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

Balanced diet plan for seven days

This is what a balanced diet should look like:

1. Monday

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

2. Tuesday

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

3. Wednesday

Breakfast: scrambled eggs with tomatoes
Lunch: Turkey wrap with vegetables
Snacks: Apple slices with almond butter
Dinner: Stir-fried tofu with broccoli

4. Thursday

Breakfast: Whole wheat toast with avocado
Lunch: Chickpea salad
Snacks: Popcorn (unsalted)
Dinner: Grilled shrimp with brown rice

5. Friday

Breakfast: Yogurt with granola and berries
Lunch: Quinoa salad with black beans
Snacks: Square of dark chocolate
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 wheat pasta with vegetables
Snacks: Cottage cheese with pineapple
Dinner: Roast chicken with sweet potatoes

Foods to avoid

Try to avoid or limit your intake of these foods:

• Sugary drinks, which contain many empty 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 problems.
• Trans fats found in some margarines, baked goods and fried foods can raise bad cholesterol and lower good cholesterol.
• Excess salt can lead to high blood pressure and increase the risk of heart disease.
• Fast food is typically high in calories, unhealthy fats and sodium, which can contribute to obesity and heart disease.
• Refined carbohydrates, i.e. foods such as white bread and pastries, can cause rapid spikes in blood sugar levels and lead to cravings.

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