Balanced Nutrition: What is it, Benefits, Diet Table and Foods to Avoid

Whether you are young, middle-aged or elderly, a balanced diet is essential. You should eat nutrient-dense foods, from colorful vegetables and fruits to lean proteins, whole grains, and healthy fats. Your focus should be on nourishing your body with protein, carbohydrates, fiber, healthy fats, and a variety of vitamins and minerals. Following a healthy diet also means you should give up ultra-processed foods and limit salt and sugar intake. You should stick to a balanced diet as this can be good for your mental health, digestive system and immune system. It may also help prevent diseases. Therefore, take advantage of the benefits of a balanced diet by giving importance to healthy foods.

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 in the right proportions. It should have been –

• Carbohydrates, the main source of energy, are found in foods such as whole grains, fruits and vegetables.
• Since proteins are essential for the growth and repair of tissues. Sources of protein include fish, dairy products, legumes, chicken and nuts.
• Fats are important for energy, support cell growth and aid 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 often 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?

That’s why you should eat healthy and make sure all the nutrients are included in your meals.

1. Supports overall health

The purpose of a balanced diet is to provide our body with the necessary nutrients. “They help maintain bodily functions and thus support overall health and well-being,” says the expert.

2. Strengthens the immune system

A 2022 study published in PharmaNutrition found an association between a balanced diet and higher immune health. Consuming a variety of vitamins and minerals can strengthen the immune system, making you less susceptible to infections or all kinds of diseases.

3. Supports a healthy weight

A balanced nutritional intake 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 a day, but this can vary depending on age, weight and height, according to the UK’s National Health Service.

4. Improves mood and mental health

During an analysis published in the journal Nature Mental Health in April 2024, researchers found that people who follow a balanced diet have a higher chance of having better mental health and cognitive function. 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 enemy. You need these, along with proteins, to provide sustained energy throughout the day. This can help you beat drowsiness and keep you active and alert.

6. Supports digestion

Fiber, especially from vegetables and fruits, may help maintain a healthy digestive system, according to research published in Primary Health Care in 2005. Fiber-rich foods support healthy digestion, prevent constipation, and support a healthy gut microbiome.

7. Reduces the risk of chronic disease

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

8. Supports healthy skin and hair

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

9. Improves bone health

Adequate calcium and vitamin D intake through a balanced diet can support bone density and help prevent osteoporosis. According to the UK 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 a day, according to the NHS.

Seven-day balanced nutrition chart

What a balanced diet should look like is explained below:

1. Monday

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

2. Tuesday

Breakfast: Spinach and banana smoothie
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 vegetables
Snacks: Apple slices with almond butter
Dinner: Stir-fried tofu with broccoli

4th Thursday

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

5th Friday

Breakfast: Granola and strawberry yogurt
Lunch: Quinoa salad with black beans
Snacks: Dark chocolate square
Dinner: Roast chicken with mixed vegetables

6. Saturday

Breakfast: Fruit pancakes
Lunch: Tuna salad
Snacks: Mixed nuts
Dinner: Vegetarian curry with rice

7. Sunday

Breakfast: Fruit chia pudding
Lunch: Whole grain pasta with vegetables
Snacks: Cottage cheese with pineapple
Dinner: Fried chicken with sweet potatoes

Foods to avoid

Try to avoid or limit intake of these foods:

• Sugary drinks, which are high in empty calories, contribute to weight gain and increased risk of diabetes.
• Ultra-processed foods are rich 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 cause high blood pressure and increase the risk of heart disease.
• Fast food foods often contain high calories, unhealthy fats and sodium; this can contribute to obesity and heart disease.
• Refined carbohydrates, meaning foods like white bread and pastries, can cause rapid increases in blood sugar levels and lead to cravings.

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