What Is a Balanced Diet? What to Include and What Not to

We all have that favourite food that we go ‘Ga-Ga’ once in a while. It can be hard to resist a delicious pastry or your favourite biryani. It is OK to go above the table and indulge in your favourite foods sometimes. However, you should understand that no single food or food group can provide you with all the necessary nutrients. The key is to add different types of foods to your diet to achieve a balanced diet. However, most people fail to do so as they mainly stick on to one food group.

If you are not sure where to start, this content will help you. Here you will find information on a balanced diet and some tips for eating healthy. This will help you to obtain all the nutrients from healthy eating and lead a healthy lifestyle. 

What is a Balanced Diet?

A balanced diet is a food habit of including different types of foods in your routine diet to give your body a diverse range of nutrients. You have to eat them in the right proportion to maintain a healthy weight and the well functioning of the body. A balanced and healthy diet should include foods from different groups like whole grains, starchy carbohydrates, fruits and vegetables, dairy or dairy alternatives, beans, pulses and legumes, healthy fats, protein-rich foods, etc.  

Importance of Each Category

Whole Grains

Whole grains play an important role in a healthy and balanced diet. They contain different types of vitamins, minerals, starch, fiber and other essential nutrients. Some of the top whole grains include whole oats, millet variations, brown rice, etc. As whole grain fiber plays an important role in the balanced diet, it is important to include one or the other option in every meal. 

Fruits and Vegetables

You should eat at least five portions of any fruits and vegetables in a day. They provide us with essential nutrients and minerals. They also have good fiber content which is a key addition to a balanced diet. You can include different types of fruits and vegetables in your breakfast and snacks. Fruits like apples, bananas, strawberries and pears can be a staple option. You should also try to include different types of seasonal fruits in your diet. Moreover, this is also a great way to satisfy your hunger and cravings without any added calories. 

Dairy and Dairy Alternatives

A balanced diet should also contain milk and other dairy products. They are a good source of healthy fats, protein, vitamins and calcium, which are important for maintaining healthy bones. On the other hand, milk or yogurt makes a great combination with breakfast cereals, breads, and fruits. As Indians, most of us like to consume milk based tea or coffee. This is also OK if you are consuming them in moderation. However, if you are planning to include dairy products in your diet on a regular basis, look for low fat and low sugar options. 

Beans, Pulses and Other Protein Sources

Protein plays a crucial role in a balanced diet. This food group includes different types of beans, pulses, fish, chicken and other protein sources. So you should try to include them from these groups in your diet. If you are a vegan or vegetarian, plant sources like beans, peas and lentils could be a great choice. If not, you can choose fatty fish, chicken, eggs and red meat. You can also choose some quick healthy snacks.

Unsaturated Oils and Spreads

Last but not the least, it is important to include some healthy fats in your diet. You can choose unsaturated oils or spreads. However, it is important for you to eat them in smaller portions. Some of the best options are olive oil, rapeseed oil, coconut oil, avocado, nuts, seeds and nut butter. 

Tips for a Balanced Breakfast

A balanced breakfast will give you a good mix of carbs, protein, fiber, vitamins and minerals. You can choose your favourite whole grain like a slice of oatmeal toast or bowl of healthy breakfast cereal, and add dairy options like milk or yogurt to it. If you are looking for plant based dietary alternatives, you can choose almond milk. Later, top it up with some dry fruits and berries for a nutrition punch. If you are thinking where to get fresh berries every now and then, do not worry. You can choose the trail mix provided by Healthy Master which includes different types of nuts, dried berries, fruits and seeds. Just a handful of these goodies will do the trick. 

Benefits of a Balanced Diet

Following a balanced diet has numerous health benefits. Some of them are:

Energy Boost: The nutrient-rich foods in the balanced diet provide sustained energy, which will help you to stay active throughout the day without the loss of energy.

Immunity Support: Including different types of fruits and vegetables in a balanced diet will also enrich your body with vitamins and antioxidants. This will also boost your immune health.

Promotes Healthy Weight: A balanced diet will also prevent you from over eating and avoid the risks of unhealthy weight gain. 

Enhances Digestive Health: The fiber content from fruits, vegetables, and whole grains promotes healthy digestion and prevents different digestive issues like bloating and constipation.

Reduce the Risk of Chronic Diseases: A balanced diet will also lower the risk of many chronic diseases like heart disease, diabetes, and certain types of cancers.

Closing Thoughts

Practicing a balanced diet is not about strict restrictions, but about making simple and thoughtful choices. All you have to do is to be mindful about the food choices you make, include a variety of foods in your diet, control the portions, and stay informed about the eating habits. It is OK to enjoy something over lavish once in a while, but make sure you choose a balanced diet for your regular eating habits.

FAQs

1. What is the most important part of a balanced diet?

A balanced diet should have a mix of macronutrients such as carbohydrates, proteins, and fats, and micronutrients like vitamins and minerals. 

2. Can I follow a balanced diet if I'm vegetarian or vegan?

Absolutely! Plant-based proteins like chickpeas, tofu, nuts, lentils, and seeds can replace animal proteins. Ensure you're getting enough iron, calcium, vitamin B12, and omega-3 through fortified foods or supplements.

3. How can I eat healthy on a tight budget?

Focus on cost-effective options like lentils, beans, seasonal fruits, and whole grains. Buying in bulk and planning meals in advance can also reduce your expenses.

4. Is it okay to have cheat days while following a balanced diet?

Yes, occasional indulgences are perfectly fine as long as your overall eating habits remain balanced. 

5. How can I make healthy eating a habit?

Start small, incorporate one healthy meal a day, stay consistent, plan your meals, and gradually increase your intake of nutritious foods. Mindful eating and keeping healthy snacks on hand can also make a difference.