Eating right is crucial for living a long, healthy, and happy life. But with all the information, it can be hard to define a balanced diet and why it’s important. Let’s get right to it and explain everything.
What is balanced diet?
Well-balanced food provides your body with the nutrients it needs to function properly. If you aim to maintain a healthy diet, the majority of your daily calories should come from:
Fresh fruits, vegetables, nuts, legumes, and greens are essential.
The Dietary Guidelines for Americans state how much of each vitamin you should eat every day.
Calories
The number of calories in a food indicates the amount of energy it stores. Food provides your body with the calories it needs to do important things like move, think, breathe, and so on.
To keep their weight steady, most people need about 2,000 calories a day. However, the exact amount needed will vary depending on their age, gender, and level of activity.
Men need more calories than women, and people who exercise need more calories than those who don’t.
According to current standards, men and women of different ages should eat the following amounts of calories:
| Person | Calorie requirements |
| Sedentary children: 2–8 years | 1,000–1,400 |
| Active children: 2–8 years | 1,000–2,000 |
| Females: 9–13 years | 1,400–2,200 |
| Males: 9–13 years | 1,600–2,600 |
| Active females: 14–30 years | 2,400 |
| Sedentary females: 14–30 years | 1,800–2,000 |
| Active males: 14–30 years | 2,800–3,200 |
| Sedentary males: 14–30 years | 2,000–2,600 |
| Active people: 30 years and over | 2,000–3,000 |
| Sedentary people: 30 years and over | 1,600–2,400 |
It’s also important to know where your daily calories come from. “Empty calories” refers to foods high in calories but low in nutritional value.
Here are some examples of things that give you empty calories:
- Donuts
- Cakes
- Cookies
Processed foods, fruit drinks with added sugar, ice cream, chips and fries, pizza, and soda are some examples. Healthy food isn’t just the type; it’s also what’s in it.
It might be good for you to make your own pizza with a whole-wheat crust and lots of fresh vegetables on top. On the other hand, pre-made pizzas and other highly prepared foods often have calories that don’t do anything.
To stay healthy, try to get most of your calories from foods that are high in other nutrients rather than those that are high in empty calories.
Why a balanced diet is important
Your body gets the nutrients it needs to work well from a balanced meal. Not eating well can lead to illness, infections, fatigue, and poor performance.
If kids don’t eat enough healthy foods, they might have problems growing and developing, do poorly in school, and get sick a lot.
Also, they might pick up bad eating habits that last into adulthood.
If they don’t exercise, they will also be more likely to be overweight and develop metabolic syndrome diseases like type 2 diabetes and high blood pressure.
According to the Center for Science in the Public Interest, food directly contributes to four of the top 10 causes of death in the US.
These are:
- Heart disease
- Cancer
- Stroke
- Type 2 diabetes.
What to eat for a balanced diet
A healthy, well-balanced diet frequently contains the following nutrients:
These include vitamins, minerals, and antioxidants; carbohydrates like fiber and starches; protein; and healthy fats.
A well-balanced diet should include a variety of items from these categories:
- Fruits, veggies, and grains
- Dairy and protein foods
Meat, eggs, fish, beans, nuts, and legumes are all examples of protein-rich foods.
People who follow a vegan diet will only eat things that come from plants. They won’t eat meat, fish, or dairy, but they will eat other foods that are just as healthy.
Plant-based sources such as tofu and beans provide protein. Some people can’t eat dairy, but they can still eat a healthy diet by replacing it with a range of foods that are high in nutrients.
Foods to avoid
On a healthy diet, you should avoid or eat less of the following foods:
- Highly processed foods
- Cleaned grains
- Trans fats
- Red and processed meat
- Sugar and salt.
What is beneficial for one person might not be beneficial for someone else.
While whole wheat flour may be beneficial for most people, it’s not beneficial for people who are allergic to gluten, for example.
Fruits
Fruits are beneficial for you, taste excellent as a snack or treat, and can fix your sweet tooth.
Locally grown and in-season fresh fruits are healthier for you than imported fruits.
Fruits have a lot of sugar, but it’s natural sugar. Fruits, unlike many sweets and treats, also contain fiber and other good things for you. So they’re less likely to make your blood sugar rise, and they’ll give your body more vitamins, minerals, and antioxidants it needs.
You can ask your doctor or dietitian about healthy vegetables, amounts, and timing.
Vegetables
Vegetables contain a wealth of essential vitamins, minerals, and antioxidants. To get all the nutrients you need, eat a wide range of colored veggies.
Dark leafy greens are a fantastic way to get a lot of nutrients. Among them are:
- Green beans
- Spinach
- Kale
- Collard greens
- Broccoli
Locally grown and in-season vegetables are typically inexpensive and simple to prepare. Here are a few ways you can use them:
You can use it to prepare a salad, a side dish, a purée, a juice or smoothie, or as the foundation for soups, stews, and pasta recipes. You can also roast it on a tray with a splash of olive oil.
Grains
Refined white flour, commonly used in cakes and baked goods, lacks significant nutritional value. A lot of the good stuff is in the grain’s hull, or outer shell, and the middle, or “wheat germ,” which is removed during preparation.
Whole grain foods have the whole grain, which includes the hull and germ. They give you more fiber, vitamins, and minerals. A lot of people also think that whole grains make food taste better and feel better.
Instead of white bread, pasta, and rice, try whole-grain versions of those foods.
Proteins
The best sources of protein are meat and beans, which are necessary for repairing wounds and maintaining the strength and growth of muscles.
Animal protein
Here are some healthy options that come from animals:
- Red foods, such as lamb and beef
- birds, like chicken and turkey
- This includes fish such as sardines, salmon, and other oily fish.
Some studies suggest that processed meats may make you more likely to get cancer and other diseases.
Some processed meats also contain a lot of salt and additives. The best meat is fresh, unaltered.
Plant-based protein
There is a lot of protein, fiber, and other beneficial things for you in nuts, beans, and soy products.
Some examples are
- Lentils
- Peas
- Nuts
You can substitute meat with soy-based foods like tofu, tempeh, and others, which are excellent sources of protein.
Dairy
Dairy products include essential nutrients such as
- Calcium
- Protein
- Vitamin D
They also have fat in them. If you want to cut down on fat, choices with less fat might be best. You can discuss it with your doctor.
For people on a vegan diet, many dairy-free milks and other dairy options are now on the market for people who are on a vegan diet. They’re made from
- Pecans
- Nuts
- Flax seed
- Soy
- Oats
- Coconut
Calcium and other nutrients often enhance these, making them excellent substitutes for dairy products from cows. Some have sugar added, so be sure to read the package carefully before you buy.
Oils and fats
The body needs fat for energy and cell health, but too much fat can add extra calories that the body doesn’t need, which can make you gain weight.
In the past, guidelines advised avoiding saturated fats because they were believed to raise cholesterol levels.
Brand-new research According to a reliable source, replacing some saturated fats with unsaturated fats lowers the risk of heart disease. Although saturated fat should be limited to 10% of calories, it should still be eaten. But you should still stay away from trans fats.
While adhering to fat recommendations can sometimes be challenging, one scientist has proposed the following rule: A trustworthy source proposed the following rule:
- Vegetable oils and fish oils are excellent fats.
- Don’t eat too much butter, cheese, or heavy cream.
- Many prepared and ready-made foods, including donuts, contain trans fats, which are harmful to your health.
Extra virgin olive oil, which most experts agree is a healthy fat, has received the least attention.
Some deep-fried foods are high in calories but not very good for you, so don’t eat too many of them.
Putting it all together
A balanced diet should include all of the aforementioned nutrients and food types.
The plate method is a helpful way to remember how much of each type of food to eat. The USDA’s “Choose My Plate” program offers the following recommendations:
Half of your plate should be fruits and vegetables, a little more than a quarter should be grains, and just under a quarter should be protein foods. On the side, you can add dairy (or a nondairy alternative). But everyone’s needs are different, so the USDA also has an interactive tool called “My Plate Plan” that you can use to find out what yours are.
Bottom line
Most of the time, a balanced and healthy diet includes a lot of fresh plant-based foods and not too many processed foods.
Make an appointment with your doctor or a dietitian if you need to lose weight, change the way you eat, or have questions about your diet.
They can assist you in making dietary changes that will help you get the nutrients you need and improve your overall health.
