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Balanced Diet – Foods to Eat and Avoid Blog – HealthifyMe Blog – HealthifyMe – The definitive guide to weight loss, fitness and living a healthier life.
A balanced diet is key to maintaining a healthy weight and good health. It goes without saying that your body needs all the nutrients from foods to function correctly, such as carbohydrates, protein, fats, minerals, and vitamins. Therefore, a balanced diet contains foods of different varieties, quantities, and proportions to meet your body’s nutritional requirements.
While a balanced diet does not discriminate between food groups, you must have the right knowledge and guidance when eating “energy-rich but nutrient-poor” foods.
There’s no one-size-fits-all when it comes to a balanced diet. Since everyone has different nutritional needs, the right diet for good health varies from person to person. However, following a holistic diet that covers all the essential food groups and is low in unhealthy nutrients is an excellent way to live a healthy lifestyle.
What is a Balanced Diet?
A balanced diet comprises the right proportion of foods from all the major food groups to provide the body with ideal nutrition. In general, it offers around 60-70% of total calories from complex carbohydrates, 20-25% of total calories from healthy fats, and 10-12% from proteins.
However, these values differ based on individual requirement and various other factors.Following a healthy, balanced diet gives you enough energy, macronutrients, and micronutrients to stay healthy.
The most important rule of balanced eating is to eat all meals without skipping any meal small or big. For a healthy average adult, a well-balanced diet typically includes three main meals and two snacks between meals. However, the food groups’ proportion can be adjusted or modified based on your specific needs or health issues (if any).
A personalised balanced diet is vital since the bodily response to all foods is highly individual. Therefore, certain foods in one person’s “good” diet can be part of another’s “bad” diet. Instead of blindly following the universal dietary advice you see on the internet, HealthifyMe can help you with personal dietary recommendations after considering multiple factors.
For instance, HealthifyPro Continuous Glucose Monitoring and modern algorithm can successfully monitor your blood sugar response to different foods.
With the help of these values and your other parameters, qualified dieticians customise your diet to match your body’s needs and avoid potential adverse reactions to certain foods.
The CGM device shows you how food affects your overall health in real-time and empowers you to make more informed decisions about your meal planning on a day-to-day basis. It unequivocally can lead to better long-term health outcomes.
Calories in a Balanced Diet
The ideal amount of calories in a balanced diet depends on whether you’re trying to maintain the current weight, lose weight, or gain weight. If you want your weight to stay consistent, eat roughly the same amount of calories your body uses.
The number of calories you need each day depends on many factors, such as age, gender, level of physical activity, and metabolism. For example, athletes who engage in high-intensity workouts require more calories than sedentary people.
Similarly, pregnant women or adolescents going through a growth spurt need more calories than older adults. Therefore, a balanced diet that provides the right calories for your specific needs is crucial for overall fitness and well-being.
Why is a Balanced Diet Important?
The simple answer is eating a balanced diet helps you maintain good health and feel your best. While some people, such as athletes, may require additional dietary supplementation, most of us can get everything the body needs by eating various foods.
In addition, studies show that the foods you eat profoundly impact your mental and physical health. So, your body becomes more vulnerable to chronic diseases, infection, and fatigue without balanced nutrition.
Here is why nutritionally balanced diet is essential for every individual:
Helps Control Weight
Fad diets will come and go. A balanced diet is the only way to control and maintain your weight for the long term.
A balanced diet may not result in weight loss as it does not focus on fat loss, rather it focuses on maintaining the current weight while giving appropriate nutrients for your body to function well.
Prevents Diseases and Infections
A balanced diet can safeguard you against chronic diseases such as diabetes, obesity, hypertension, and heart disease.
In addition, the vitamins and minerals in a balanced diet build a robust immune system to fight infections.
Improves Your Mental Health
Some studies suggest a close relationship between diet and mental health. For example, a diet high in glycemic load may trigger depression and fatigue through hormonal imbalance.
On the other hand, a balanced diet rich in vegetables, whole fruit, and whole grains improve the function of neurotransmitters and hormones, which enhances a good mood.
Maintain Brain Health
A study says that consistently following a balanced diet regime may protect us against cognitive decline and dementia.
It is due to the appropriate amounts of vitamin D, vitamin C, vitamin E, and omega-3 fatty present in balanced diets. Getting the right mix of nutrients also promotes growth and better skin and hair.
What Makes Up a Healthy, Balanced Diet?
A balanced diet is a varied diet enriched with essential nutrients. However, eating a balanced diet can be simple. An excellent place to start is by incorporating five servings of fruits and vegetables into your daily routine.
Here are the five major food groups you should include in your diet for optimum health:
Fruits and Vegetables
Fruit and vegetables are an integral part of any balanced diet. They are abundant in fibre, antioxidants, vitamins and minerals, essential for keeping the body healthy.
Fruit and vegetables should make up just over one-third of your daily diet, roughly five servings of different seasonal fruits and vegetables together per day.
Let’s take a peek at the colourful fruits and vegetables:
Red, orange, or yellow vegetables like tomatoes, bell peppers, carrots, sweet potatoes, and pumpkins are rich in lycopene, antioxidants beta carotene and vitamin C.
Purple and white vegetables like red cabbage, eggplant, cauliflower, mushrooms , berries, grapes rich in potassium, vitamin B, C and E.
Greens like spinach, brussels sprouts, beans, peas, and broccoli rich in vitamin A, C, K and, fibre.
Starchy Foods
Starchy foods or carbohydrates are the body’s primary energy source, making up roughly one-third of your diet. Therefore, it is essential to understand the different types of starchy carbohydrates and choose healthier options to maintain a balanced diet. For example, replace processed foods with whole grains..
Choosing unrefined starchy carbs helps maintain digestive health and gives you more fibre, vitamins and minerals. Moreover, a study shows that whole grain consumption (rather than refined grains) reduces your risk of heart disease and type-2 diabetes.
Dairy
Dairy is the most well-known source of calcium and protein. For a balanced diet, go for low-fat or fat-free dairy options. Furthermore, eat fat-free flavoured yoghurts in moderation since they often contain added sugar.
If you are vegan, allergic, or intolerant to dairy, there are plant-based alternatives derived from soy, nut, oat, or rice. Also, choose fortified plant-based dairy to make up for the vitamins and minerals usually present in animal milk.
Protein
Protein, the storehouse of essential amino acids, must be one-eighth of your balanced diet. Protein rich foods not only help us in building muscles, but also boost our haemoglobin. Therefore, make sure to include varied protein sources.
It can be vegetarian sources such as beans, moong dal, urad dhal, paneer, tofu, nuts and seeds. For the non-vegetarians, good protein sources include eggs, oily fish and meat.While choosing meat, opt for lean cuts such as chicken and turkey and cut down on processed meats..
Healthy Fats
Fats are an essential part of a balanced diet and contribute to about 15-20% of daily caloric needs.
They are also a significant energy source and help the body store and provide vitamins and synthesise hormones. However, it is essential to remember to use fats in moderation.
While fat is an essential macronutrient, you need to be mindful of the type and amount of fat you consume. Always choose unsaturated fats over saturated fats. Saturated fats are present in red meat, pork, butter, margarine, cheese and coconut oil.
Studies have shown that consuming too much of these foods can increase your heart disease and stroke risk. You can keep your heart healthy by choosing unsaturated fats from nuts, seeds, vegetable oils and fatty fish.
Read more: Best Types of Fish to Eat and Avoid
The HealthifyMe Note
A balanced diet comprises foods from the five food groups: fruits and vegetables, starchy carbohydrates, protein, dairy and healthy fats. You are unlikely to include all five in every meal, so the aim is to achieve a healthy dietary balance across the day. This balance can be achieved by following a well planned balanced diet plan designed by a qualified nutritionist.In addition to solid foods, ensure that you drink at least 6-8 glasses of water daily since hydration is equally important.
Foods to Eat and Avoid in a Balanced Diet
Foods to Eat
The vegetable group must include leafy greens, legumes or beans, starchy vegetables, and other colourful vegetables.
Nutritious protein choices include skinless poultry, lean beef and pork, fish, beans, peas, and legumes.
Eat low-fat dairy and soy products such as ricotta or cottage cheese, yoghurt, soy, or low-fat milk.
Healthful whole grains like brown rice, quinoa, oats, barley, and buckwheat
Fresh fruits, not juices, such as apples, berries, bananas, stone fruits, kiwi, melons, pomegranates, and other seasonal fruits you like
Foods to Avoid
Some of the food groups to avoid in a balanced diet include:
Processed foods
Refined grains
Alcohol
Added sugar and salt
Fatty cuts of red meat and processed meat
Trans and saturated fats
Packaged foods and beverages.
The plate method is an easy way to balance the food groups:
Half your plate with fruits and vegetables
Over one quarter with grains
Just under one quarter with protein
Adding dairy or a non-dairy replacement on the side
Sample Balanced Diet Charts for You to Try
Remember that the following plans are based on an average adult’s standard weight and activity level. If you have any pre-existing medical conditions, make sure to follow the advice of your doctor or nutritionist.
A Balanced Vegetarian Diet Chart
With careful planning, a vegetarian diet can ensure daily requirements for nutrients such as calcium, iron, zinc, vitamin D, vitamin B12, healthy fats, and protein.
Day #1
Breakfast: Oatmeal bowl with fruit slices of your choice
Lunch: 1 cup of cooked brown rice with a bowl of dal, sabji and salad
Dinner: 1 cup rajma + 1 cup cucumber raita + 2 chapati
Snacks: 1 cup buttermilk + 5 almonds + 3 walnuts/ multigrain fat free khakra with tomato onion salad as a topping.
Day #2
Breakfast: 2 Idlis with vegetable sambar + green tea without sugar and milk
Lunch: low fatpaneer curry (3 pcs) + 2 roti or 1 bowl of rice+ salad
Dinner: 2 medium stuffed roti (vegetable/dal) + 1/2 bowl curd+ salad
Snacks: 1 cup watermelon + 5 almonds + dark chocolate (about six small pieces or two large squares)/ sprouts salad.
Day #3
Breakfast: 1 bowl of poha + 1 glass fruit yoghurt smoothie(without sugar)
Lunch: Stir-fried vegetables with brown rice + roasted tofu
Dinner: Stuffed eggplant + 1 cup cooked quinoa
Snacks: 1 glass buttermilk 1 cup chana chaat/ mixed vegetable tikki with curd dip.
Day #4
Breakfast: 2 besan chilla + 1 cup sprouts salad +
Lunch: Vegetable rice with one bowl of soya curry
Dinner: Homemade vegetable burger with baked sweet potato fries
Snacks: Steamed corn with black tea or coffee/ tossed green salad with cottage cheese/ sliced apple
Day #5
Breakfast: Upma with chutney + bowl of cut fruit.
Lunch: 2 chapatis with a bowl of soya chunks curry + sabji + salad or 1 bowl of vegetable khichdi + 1/2 cup yoghurt + sauteed soya chunks
Dinner: 1 cup quinoa with grilled veggies such as carrots, mushrooms, tomatoes, onions, broccoli and bell peppers
Snacks: Fruits salad/ Boiled chickpea salad
Day #6
Breakfast: A glass of lemon water + 2 Uttapam with coconut chutney
Lunch: A burrito bowl with brown rice, chickpea, salsa, flaxseeds, and other seasonings of your choice
Dinner: Bean soup with Greek yoghurt
Snacks: Brown bread sandwich with paneer filling/ Unsweetened fruit smoothie
Day #7
Breakfast: 2 medium-sized dosa with chutney + sambar
Lunch: 2 whole wheat chapatis + mixed vegetables curry + grilled mushrooms or paneer
Dinner: Mixed vegetable rice with bean sprouts salad + tossed soya chunks
Snacks: Tea with less sugar and milk + 2 digestive biscuits/ whole wheat toast + mixed fruits salad
A Balanced Non-Vegetarian Diet Chart
Day #1
Breakfast: Egg vegetable omelette (2 eggs) + 2 brown bread slices
Lunch: 2 roti + chicken curry with less oil + mixed vegetable salad
Dinner: 1/2 cup chana palak curry + 1/2 cup brown rice + cucumber carrot salad
Snacks: Tea/Coffee/Green Tea (1 Cup) + 4 almonds + 2 walnuts / Bowl of cut fruits
Day #2
Breakfast: 1 cup poha + 1 glass Tulsi tea + overnight soaked almond (5-6 pieces)
Lunch: A bowl of mixed vegetable rice + 1/2 cup of sprouted beans + 3-4 pieces of pan-seared chicken
Dinner: 2 roti + 1/2 cup dal (lentil/mung/chana)+ salad/sabji
Snacks: 2-3 wholegrain crackers with one slice of low-fat cheese/ crushed fruits slushie without sugar
Day #3
Breakfast: 1 glass low-fat milk + 2 boiled eggs + 2 pieces of multigrain/bread
Lunch: Roti/Rice + sabji + chicken (gravy/dry)
Dinner: 2 medium stuffed roti (vegetable/dal)+ 1 bowl of raita
Snacks: Frozen fruits (bananas, berries, or mangos) blended with peanut butter and Greek yoghurt
Day #4
Breakfast: Granola and fruit parfait
Lunch: Fish curry (2-3pcs) + rice (1 bowl)+ sabji or salad
Dinner: chicken sauteed (3 pcs) with mixed vegetable soup
Snacks: A banana drizzled with two teaspoons of melted dark chocolate
Day #5
Breakfast: Multigrain bread with peanut butter + 1 serving of seasonal fruit + 1 glass of milk
Lunch: Grilled salmon or mackerel + 1 cup brown rice + 1 cup any veg curry
Dinner: 1 cup of quinoa rice with grilled vegetables and baked sweet potato wedges
Snacks: 1 cup of fruit salad/ Chicken salad with bell pepper (1 quarter plate)
Day #6
Breakfast: 2 large eggs (poached or boiled) on whole grain toast with 1 tsp spread of choice + 1 cup of black coffee
Lunch: Whole grain pasta with a tomato-based sauce and chicken
Dinner: 2 tuna/chicken/turkey sandwiches
Snacks: A handful of nuts (30g) +1 cup of green tea/ bowl of mixed fruits with chia seeds and yogurt.
Day #7
Breakfast: Rolled oats with milk + fresh fruit
Lunch: Roasted vegetable, chicken & quinoa salad
Dinner: Grilled chicken (using olive oil) with mashed sweet potato and steamed vegetables
Snacks: 1 cup yoghurt topped with 1 tbsp mixed seeds/ sprouts chaat
A Balanced Vegan Diet Chart
Many people opt for vegan diet plans for various reasons, such as health, environmental or other personal preferences. A vegan diet excludes all animal products from the diet plan, including milk and milk products.
Instead, it focuses on plant-based foods and beverages. It’s essential to track your body’s response when transitioning to a new diet, especially a vegan diet, to ensure you’re getting the right mix of macro- and micronutrients.
Day #1
Breakfast: 1 cup sprouts salad + 2 stuffed paratha
Lunch: 1 cup vegetable fried rice + grilled soya chunks
Dinner: 2 tofu and vegetable sandwiches
Snacks: 1/2 cup roasted chickpeas + 1 glass of coconut water
Day #2
Breakfast: 1 cup steel-cut oats with veggies + 1 cup of almond milk
Lunch: 1 cup of bean salad + 1 cup quinoa buddha bowl
Dinner: 1 1/2 cups Moong dal khichdi + mixed vegetable salad
Snacks: 1 cup of edamame in pods or one medium apple
Day #3
Breakfast: 1 glass of strawberry pineapple smoothie + 1 bowl of overnight oats
Lunch: 2 chapati + 1/2 cup moong dal + sauteed mushrooms
Dinner: 1 cup of vegetable vermicelli + Boiled chana salad
Snacks: 1/2 cup of dry-roasted nuts and seeds of your choice
Day #4
Breakfast: Tea with dairy-free or plant-based milk + 2 idli/ uttapam with sambar
Lunch: 2 medium-sized vegetable wrap with mint chutney
Dinner: 2-3 stuffed besan cheela + vegan yogurt + salad
Snacks: 1 medium orange/ sprouts steamed
Day #5
Breakfast: 1 glass banana berries smoothie made with unsweetened soymilk + 2 vegan pancakes
Lunch: 2 avocado toast with fried tomatoes
Dinner: 2 cups mixed greens + 1/2 cup tofu stir fry + 1/2 cup rice
Snacks: 2 cups of air-popped popcorn/ sauteed boiled chana salad
Day #6
Breakfast: 2 slices of peanut butter and banana topping toast + 1 glass of lemon water/ besan cheela with mint chutney
Lunch: 1 cup quinoa + 1/2 cup chickpea curry/ brown rice with dal + sabji/salad
Dinner: 1/2 cup roasted cauliflower + 2 small whole-wheat bread slices + 1/3 cup hummus
Snacks: 1/2 cup of boiled corn and carrots + 1 cup of green tea
Day #7
Breakfast: 2 aloo paratha + mint coriander chutney + cup of mixed fruits
Lunch: 1 cup brown rice + 1 cup soy bean curry + 1/2 cup salad
Dinner: 2 chapatis + 1 cup mixed vegetable curry + sprouts salad
Snacks: 1/2 cup chana chaat + 1 cup black tea or black coffee
Pro Steps for a Healthier You
If you are struggling to fit into a new eating plan or wish to modify your diet to a balanced one, HealthifyMe coaches can advise you on a felicitous diet plan. .
The Pro Coaches will help you find the right foods based on your unique needs and personal qualities, such as age, gender, lifestyle, and health conditions.
HealthifyPro also comes with a Smart Scale to help you achieve your desired weight through tried and tested approaches to weight management.
Ria, the interactive AI, can guide you throughout the entire process of losing/ maintaining weight. And based on your metabolic parameters and Smart Scale readings, your health coach will make the most suitable and sustainable modifications to your diet.
These modifications may include improvements to your eating habits, changes to the types or amounts of food, or adjustments to your level of physical activity.
Here are some pro tips for having a balanced diet every day:
Limit the intake of refined, processed foods and cut down on extra sugar and salt.
Watch what you eat. Refrain from eating mindlessly or while doing other activities like watching tv, playing video games etc..
Fix meal times and adhere to them.
Choose whole grain bread instead of refined one.
Increase your protein intake, but do not go overboard
Drink enough water
Bake, boil, steam, or roast instead of deep frying
Try at least one healthy recipe a day
Conclusion
The benefits of eating a balanced diet go beyond weight management. It uplifts your physical, emotional and mental well-being. Conversely, if you have an unbalanced diet or are deprived of healthy foods, there are high chances of facing chronic diseases, infection, and fatigue. With HealthifyMe, find what works for you and infuse your diet with nutritious and healthy options.
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