What Are the Benefits of Eating a Balanced Diet?

Dietetics | Posted on 07/07/2022 by Dr. Anshu Chaturvedi

There is a very famous saying, "You are what you eat." This means that your body reflects what you put into it. If you are wondering why doctors always recommend eating a well-balanced diet, it is because if you choose the wrong kind of diet, it harms your health, and if you eat healthily, then you will find yourself in a good healthy body. 

Not sure where to start? Then, book your appointment with highly skilled and expert nutritionists in Jaipur, at CK Birla Hospitals. We know the significant influence a well-balanced diet has on general health and well-being. We work to arm you with the information required to develop a healthy diet by customizing dietary plans to meet your specific needs and objectives through individualized consultations. 

In this blog, we will navigate the realm of balanced eating, weaving it seamlessly into your daily rituals for a happier and healthier life. A well-balanced diet is more than just a routine; it's the basis of health, improving your physical and mental well-being. Explore the fundamentals of balanced nutrition and learn about its many advantages as well as the essential nutrients it contains. 

Please note that this write-up is for informational purposes and does not replace the significance of a doctor’s consultation. 

What is a balanced diet?

A well-balanced diet helps our body overcome deficiencies by providing all the vital nutrients, minerals, and vitamins in adequate amounts. Eating a healthy and balanced diet helps prevent various health diseases. A balanced diet offering an array of flavors and nutrients to nourish your body and soul is your passport to vibrant health and vitality.

Importance of a balanced diet 

Here is why eating a balanced diet is significant for the body:

• Firstly, it gives the body vital nutrients like vitamins, minerals, proteins, carbs, and fats to function at its best.
• A balanced diet lowers the chance of chronic illnesses like obesity, diabetes, heart disease, and types of cancer. 
• It supports metabolic health by incorporating various foods in sensible portions and controls blood sugar levels.
• A balanced diet also positively affects mental health, improving mood, thinking, and general well-being. Foods high in nutrients can improve mental health by reducing stress, anxiety, and depressive symptoms.
• Following a healthy diet also extends one's life expectancy and improves one's quality of life, allowing one to age with more energy and resilience.

Well-balanced diet chart

Here, we are giving you an idea to balance your diet in the table but don't forget to modify portion sizes according to dietary preferences and personal energy requirements. Furthermore, you can substitute choices to suit your dietary restrictions and tastes:

Meal	Option 1	Option 2	Beverage
Breakfast	Whole grain toast with avocado slices and poached eggs	Greek yogurt with mixed berries and a sprinkle of nuts/seeds	Green tea or water
Mid-Morning Snack	Apple slices with almond butter	Carrot sticks with hummus	Herbal tea or water
Lunch	Grilled chicken breast salad with mixed greens, cherry tomatoes, and cucumbers	Quinoa salad with chickpeas, spinach, bell peppers, and a lemon-tahini dressing	Water or sparkling water with lemon
Afternoon Snack	Cottage cheese with pineapple chunks	Whole grain crackers with sliced cheese	Iced herbal tea or water
Dinner	Baked salmon with roasted sweet potatoes and steamed broccoli	Lentil curry with brown rice and sautéed spinach	Water or herbal tea
Evening Snack (if needed)	Plain popcorn	Mixed nuts and dried fruits	Herbal tea or water

Weekly balanced diet chart 

Day	Breakfast	Lunch	Dinner	Snacks
Day1	Vegetable Poha (flattened rice) with sprouts	Chickpea salad with lemon-tahini dressing and whole-wheat bread	Grilled fish with spinach dal and roti (whole wheat flatbread)	Mixed fruit bowl with yogurt
Day 2	Vegetable Upma (semolina porridge) with coconut chutney	Mixed lentil soup (dal) with quinoa and cucumber salad	Tofu stir-fry with brown rice and steamed broccoli	Carrot sticks with hummus
Day 3	Moong Dal chilla (lentil pancakes) with mint chutney	Quinoa salad with chickpeas, tomatoes, and cucumber	Grilled chicken breast with stir-fried vegetables and chapati	Roasted chickpeas with masala chai
Day 4	Whole wheat toast with avocado and poached egg	Lentil soup (dal) with brown rice and mixed vegetable curry	Baked salmon with quinoa and roasted vegetables	Mixed nuts and dried fruits
Day 5	Vegetable dalia (broken wheat porridge) with nuts	Paneer (cottage cheese) salad with lemon-tahini dressing and whole wheat bread	Vegetable stir-fry with tofu and quinoa	Fruit salad with a sprinkle of chaat masala
Day 6	Idli (steamed rice cakes) with coconut chutney and sambar	Chickpea salad with cucumber, tomatoes, and feta cheese	Grilled vegetable wrap with mint yogurt dip	Baked sweet potato fries
Day 7	Whole wheat pancakes with fresh fruit and honey	Mixed lentil soup (dal) with brown rice and spinach	Tandoori chicken skewers with quinoa and cucumber raita	Greek yogurt with honey and nuts

What are the key elements of a balanced diet? 

The following are the key elements of a balanced diet that contribute to overall health and well-being:

• Carbohydrates- You can include pulses, daliya, ragi, bajra, barley, oats, vegetables, etc. for carbohydrates.
• Protein- Make sure to include 10-12% protein in your diet through eggs, fish, chicken, beans, soybeans, nuts, seeds, yogurt, etc.
• Fat- It is a big misconception that fat is not good for the body. Healthy fats maintain your body temperature and provide fat-soluble vitamins such as A, D, E, and K. Sources of healthy fats are nuts, seeds, fatty fish, extra virgin olive oil, avocados, etc.
• Vitamins- The sources of vitamins are fruits, vegetables, poultry, seeds, and nuts. A, C, B, and D
• Minerals- Minerals help us to get energy through what we eat such as iron, sodium, potassium, calcium, and iodine. Its sources are fish, meat, beans, cereals, nuts and seeds.
• Water- Aim for 8 glasses or around 2 liters of water per day, depending on personal preferences and degree of activity.

Foods to include in your balanced diet 

A diverse range of foods from every food group are included in a well-balanced diet to ensure sufficient consumption of vital nutrients. Here are some foods to consider are as follows:

• Fruits- berries, apples, oranges, bananas, grapes, kiwi, and mangoes offering vitamins, minerals, fiber, and antioxidants.
• Vegetables- spinach, kale, broccoli, carrots, bell peppers, tomatoes, cucumbers, sweet potatoes, and other colorful vegetables.
• Whole Grains - brown rice, quinoa, oats, barley, whole wheat bread, whole grain pasta, and other whole grains provide fiber, vitamins, minerals, and complex carbohydrates.
• Proteins: Lean meats such as chicken breast, turkey, lean beef, and pork loin; fish such as salmon, tuna, and trout; plant-based sources like tofu, tempeh, legumes, etc. 
• Dairy or Dairy Alternatives: Low-fat or non-fat milk, yogurt, cheese, and fortified plant-based alternatives like soy milk, and almond milk, supply calcium, vitamin D, etc. for bone health.
• Healthy Fats: Avocados, olive oil, nuts, seeds, and fatty fish containing monounsaturated and polyunsaturated fats, omega-3 fatty acids, and vitamin E, to support heart health and brain function.
• Legumes and Beans: Beans, lentils, chickpeas, and other legumes are amazing sources of plant-based protein, fiber, vitamins, and minerals.

Foods to avoid in your balanced diet 

While moderation is essential to a balanced diet, some foods are better kept to a minimum or avoided entirely because of possible health risks. Here are some examples:

• Processed Foods: Avoid highly processed foods such as sugary snacks, chips, cookies, and pre-packaged meals to reduce the risk of obesity, heart disease, and other health issues.
• Sugary Beverages: Sodas, fruit juices with added sugars, energy drinks, and sweetened teas cause weight gain, dental issues, and increased risk of chronic diseases like type 2 diabetes and heart disease.
• Trans Fats: Avoid trans fats found in processed snacks, fried foods, margarine, and baked goods to reduce the risk of bad cholesterol levels (LDL) and lower good cholesterol levels (HDL).
• Excessive Salt: Consuming too much sodium, found in salty snacks, processed meats, canned soups, and fast food, can lead to high blood pressure, heart disease, and stroke.
• Alcohol: Excessive alcohol consumption leads to liver damage, addiction, weight gain, and an increased risk of certain cancers. Limit alcohol consumption to moderate levels, if at all.
• Processed Meats: Processed meats like bacon, sausage, hot dogs, and deli meats increase the risk of heart disease and certain cancers. So, choose lean meats or plant-based alternatives instead.

Conclusion

A balanced diet offers a holistic approach to our well-being by improving our overall well-being, maximizing nutrient intake, and preventing several diseases. It's important to remember that putting a balanced diet first is an investment in our long-term health and vitality, not just about what ends up on our plates. We open the door to a life that is healthier, happier, and more satisfying when we give our bodies the nutrition they require and reduce our consumption of processed and unhealthy foods. So, prioritize eating a balanced diet and pave the way to improved well-being.