3/11/23, 11:11 PM Balanced Diet - Definition, Importance, Benefits & Diet Chart

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Balanced Diet - Definition, Importance, Benefits & Diet Chart

By Ritika Samaddar in Nutrition And Dietetics
Jan 24 , 2022 | 3 min read

11

Balanced Diet Definition

A balanced diet contains an adequate amount of all the nutrients required by the body to grow, remain healthy and be disease-free. In addition,
a healthy, balanced diet provides the necessary energy requirement, protects against vitamin, mineral, and other nutritional deficiencies, and
builds up immunity.

What are The Benefits of Eating a Balanced Diet?

A balanced meal helps provide the body with all the nutrients it needs to maintain normal growth and repair functions.

Benefits of Healthy Eating for Adults

A healthy diet helps boost immunity, reduces the risk of developing Type 2 Diabetes, cardiovascular diseases, and some cancers, maintains a
healthy weight, and helps recover quickly from diseases and trauma.

Benefits of Healthy Eating for Children

A healthy diet helps strengthen bones, supports brain development, boosts immunity, and regulates growth functions.

7 Essential Components of A Balanced Diet

Proteins, carbohydrates, fats or lipids, micronutrients such as vitamins and minerals, and water are the essential components of a well-balanced
diet.

1. Carbohydrates - Carbohydrates provide you with energy, which should constitute 50- 60% of your diet. Though it forms a significant diet
component, you should not treat all carbs equally.
Sources of healthy carbs are-
● Whole grains like Oats, Quinoa

● Whole wheat, Dahlia

● Legumes
● Millets like ragi, bajra, barley
Vegetables
●
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3/11/23, 11:11 PM Balanced Diet - Definition, Importance, Benefits & Diet Chart

2. Protein - Protein helps you build muscles and develops skin and hair. It should constitute 10-12% of your diet.

Sources of protein are-

● Legumes and beans, soyabean
● Poultry-Chicken, Turkey
● Seafood- Fish, Crab, Prawn, Lobster

● Eggs
● Lean meat- Lamb, Beef, Pork
● Nuts and Seeds
● Greek yoghurt

3. Fat - It is a misconception that fats are bad for your health. It would be best if you chose healthy fats as fats help you maintain your body
temperature and help absorb fat-soluble vitamins ADE&K.

Sources of healthy fat are -

● Avocados
● Nuts
● Seeds

● Extra virgin Olive oil

● Fatty fish- Salmon, Sardines, Mackerel, Herring

4. Vitamins - Though there are 13 essential vitamins, you should take vitamins A, C, B, and D measures.

Sources of vitamins are -

● Fruits

● Vegetables
● Poultry
● Seeds
● Nuts

5. Minerals - Minerals help release energy from the food you take and promote the growth of organs. Some essential minerals are iron, calcium,
potassium, iodine, and sodium.

Sources of minerals are -

● Fish
● Meat

● Beans
● Cereals
● Nuts & Seeds

6. Fibre - Fibre helps in digestion and also helps in lowering your cholesterol levels and controlling sugar levels.

Sources of fibre are -

● Oats, dahlia, Quinoa and Brown rice
● Beans
● Whole grains

● Nuts & seeds

7. Water - You should take at least eight glasses of water as it hydrates your body and is used in body functions.

Foods to Avoid For a Healthy Balanced Diet

Avoid the below foods for a healthy life -

● Red meat

● Refined grains (cereals) like maida, white bread, sewain, noodles, pasta
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● Trans fat, butter, cheese
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3/11/23, 11:11 PM Balanced Diet - Definition, Importance, Benefits & Diet Chart

● Added sugar
● Pastry

● Processed foods

7 Days Balanced Diet Chart

Here are a sample 7-days balanced diet chart. Please note that each body’s requirements are different so contact your dietician to get a
customized balanced diet chart.

Days Breakfast Launch Dinner Snacks

Brown rice + Dal + Green
Day 1 Bowl of oats + Glass of milk Roti + Dal + Veggies + Curd Nuts/Fruit/Seeds/Smoothie/Yoghurt
salad
Omelette stuffed with veggies + Brown rice + Chicken/Paneer curry + 2 multigrain Roti + Dal +
Day 2 Smoothie/ Nuts/Fruit/Seeds/Yogurt
Glass of milk Salad Salad
Day 3 Namkeen Dalia + Fruit 2 Bajra roti + Dal + Veggies + Curd Brown rice + Dal + Salad Fruit/Nuts/Seeds/ Smoothie/Yoghurt
Brown rice + Salmon fish curry/ Soya
Day 4 Moong dal Cheela + Glass of milk 2 Roti + Dal + Salad Fruit/Nuts/ Seeds/Smoothie/Yoghurt
Bean + Salad
Day 5 Besan Chilla + Glass of milk 2 Jowar Roti + Dal + Veggies + Salad Brown rice + Dal + Salad Fruit/Nuts/Seeds/Smoothie/Yoghurt
2 Brown bread with an omelette + 2 Multigrain roti + Dal +
Day 6 Brown rice + Dal + Veggies + Salad Fruit/Nuts/Seeds/Smoothie/Yoghurt
Glass of milk Salad
2 Roti + Mixed vegetable + Roasted
Day 7 Poha + Glass of milk Brown rice + Dal + Salad Fruits/Nuts/Seeds/Smoothie/Yoghurt
Chicken + Dal
Importance of A Balanced Diet
A balanced diet-

● Meet the nutritional demands of the body and prevent malnutrition

● Keep up energy levels and maintain normal body functions
● Boost the immune system and optimise cell repair
● Prevent lifestyle diseases such as Type 2 Diabetes, Cardiovascular diseases, and some cancers

● Strengthen bones, muscles, skin, teeth, and eyes

● Help support healthy pregnancies

Planning a balanced diet also involves limiting the intake of sugars or salt in patients suffering from diabetes or hypertension.

Written and Verified by:

Ritika Samaddar
Dietetics, Nutrition And Dietetics
Meet the doctor

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