Balanced diets

balanced diet

A diet is the kind of food on which we live. A balanced diet is a food that is enriched with amino acids, vitamins, minerals, and other nutrients in such a proportion and quantity sufficient to maintain our vivacity, health, and welfare.

Having a balanced diet connotes eating the right kind of food in the required amount as recommended. It is imperative to have one as it guarantees the prevention of diabetes, obesity, deficiency diseases, and certain types of diseases and cancer.

Principles of a Balanced Diet

If you going to make a balanced diet for you, you have to follow these important principles;

First and foremost is to meet the daily requirements of proteins. This means that 10 to 15 percent of the daily energy intake is given by proteins.

Fats requirements should be limited to 15 to 30% of the daily energy intake.

Carbohydrates rich in natural fibers should make the remaining food energy.

The need for micronutrients should also be met.

We know that dietary pattern varies in different parts of the world. It is generally developed around the type of foods procedures, depending upon the climatic conditions of the region, religion, economic capacity, customs, tastes, taboos, and habits of the people.

Food Guide Pyramid

This pyramid tells the basic six major groups of food, which includes

Group 1: It consists of bread, rice, cereals, and pasta. It provides 6-7 servings

Group 2: It represents vegetable groups having 3 to 5 servings.

Group 3: It is the fruit group containing 2 to 4 servings.

Group 4: It is the milk, yogurt, and cheese group with 2 to 3 servings.

Group 5: It is the meat, fish, poultry, dry beans, nuts, and egg group with 2 to 3 servings.

Group 6: It comprises the fats, sweets, and oils group and uses sparingly.

The next thing you would need to know is the emphasis put by the nutritional education guide on the use of foods from the first three groups. Each of these food groups provides some but not all nutrients required. But it is also important to know that food in one group cannot replace those in another. No one of these major food groups is more important than another~ for good health, one needs them all.

The art of balance in the diet should be maintained. It means you don’t take too much of each type of food but moderation may be the rule. If you follow moderation then you would like to eat sweet and fatty foods on occasions while healthy and low-calorie foods daily.

Add Variety

You can add variety to your food selections. Variety is necessary to prevent you from being getting bored with the same food taste. You can choose foods from different food groups but all need to be healthy foods. Eating nutritious food needs never be boring.

Benefits of Well Balanced Diet Rich in Nutrients

By having a well-balanced diet rich in nutrients you will enjoy being well, active, vigorous, and strong. You will find yourself in a better position to combat different kinds of stress and challenges in life. Your skin will be irradiant and you look good. The aging process is also delayed if you eat healthier. Eating reflects from your apparent looks. If you eat well, it will reflect on your strong physical appearance. You will be prevented from the risk of certain fatal diseases.

In short, a well-balanced diet containing all the essential nutrients is indispensable for each and every person of any age group.


Amna Sheikh is a medical doctor with a Bachelor of Medicine, Bachelor of Surgery (MBBS), Bachelors in Economics and Statistics.  She is also a medical writer working as a freelancer for 10+ years and she is specialized in medical, health, and pharmaceutical writing, regulatory writing & clinical research. All her work is supported by a strong academic and professional experience.
Back to Top