Balanced diet: what is it and how to develop it?

By Tamer Alexandera
11 Min Read

Many people think that the only way to have a balanced diet is to give up things and make sacrifices, but the truth is that dedication and discipline are the most important things to have a balanced diet, which is possible and easier than we usually think.

Also, it’s important to know what benefits we can get from eating a more varied, natural, and balanced diet and leaving fast food and processed foods out of our main meals.

Yes, avoiding is important, but you don’t have to give up everything you like to eat. Learn what a balanced diet is, why it’s important to improve our quality of life, and check out these seven tips for how to make this a regular part of your life.

What is a balanced diet?

We can say that a balanced diet is the habit of eating more complete, varied, and natural meals that are made up of ingredients that can give the body all the nutrients it needs to work well, in the right amounts.

This means that a balanced diet is made up of dishes that are more different and “colourful” and have foods from the most important groups. Also, it identifies groups of foods with less nutritional value or less importance, which means a reduction in the amount eaten but not a complete ban.

In this way, we can see that having a balanced diet doesn’t mean giving up sweets, fried foods, and other tasty foods. Instead, it means giving up foods that are low in vitamins and minerals or that can hurt the body if eaten too much.

In practise, all you will need to do is choose more natural, healthy, and nutritious foods. Balance and proportion become your friends. For example, if you want to include a low-value food group in a meal, it’s best to make up for it with a high-value food.

The food groups can be grouped in the following ways:

  • Cereals are foods like rice, wheat, and cassava that are high in carbs and give the body a lot of energy.
  • Fruits are a good source of vitamins and minerals that the body needs. Because of this, they are often thought of as foods that can help prevent the flu and other diseases.
  • Vegetables are plants and vegetables that, like fruits, mainly serve as a source of essential nutrients that help the body work well and keep it that way.
  • Milk and dairy products are good sources of minerals like calcium, fats, and proteins. Foods with less fat, like skimmed foods, are better, but traditional versions should also be eaten in moderation.
  • Meats are good sources of animal proteins and important vitamins and minerals like B12 and iron.
  • legumes: foods like beans, chickpeas, soy, and lentils that are good sources of protein, vitamins, minerals that fight free radicals, and unsaturated fats;
  • Fats are oils that come from plants or animals, like olive oil and soy oil, or from plants or animals, like butter and lard. They give you energy and calories, but animal fats are high in cholesterol and can be bad for your heart.
  • Sugars: Sugar gives the body energy, but it should be eaten less to avoid problems like obesity and long-term diseases like diabetes.

How to have a balanced diet?

When thinking about how to eat well, the most important thing is to put the food groups in the order shown above.

Cereals, which are found in rice and bread, give you energy and help your body’s metabolism. They are the base of the food pyramid. Fruits and vegetables, which are good sources of vitamins and minerals, are above them.

Next, there are meats and legumes, which provide vitamins and minerals as well as animal and plant proteins that the body needs. So far, all food groups should be consumed daily.

Lastly, there are sugars and fats. As was already said, fats are an important source of calories and energy, and they are also needed to make fat-soluble vitamins. But if you want to avoid cholesterol, it is best to focus on vegetable fats.

Sugar, which is in sweets, isn’t very good for you, so you shouldn’t eat too much of it and, if you can avoid it, you shouldn’t eat it every day.

7 tips for a balanced and nutritious diet

It’s just what you do to eat in a healthy way. There are a lot of processed foods, fast foods, and sweets to choose from, and it’s easy to do so. However, it’s important to think about your health and try to eat a more natural, balanced diet.

To make it easier for you to get into this habit, we’ve put together seven useful tips. Check them out:

1. Plan your meals in advance

Planning meals ahead of time is very important because it lets a person put together meals based on the main food groups, making sure that everything they need for a healthy life is on their plate.

This care also makes trips to the market more confident, since the items in the cart can be picked based on the idealised recipes. This also stops us from going off our diets, especially when we are in a hurry and can’t think of anything to make.

2. Have allies in this initiative

Creating a healthy diet is easier when we have people to help us. So, it’s important to talk to family and friends about how important this habit is to create a group that keeps each other going and encourages persistence.

3. Avoid going long periods without eating anything

When we’re hungry, we’re more likely to give in and eat too much, so it’s best to avoid going on long fasts. It is best to take a snack or snack food and eat it in small amounts every three hours.

We can name chestnuts, nuts, and fruits as some of the main ones.

4. Avoid processed foods and prefer natural foods

Processed foods tend to have less nutritional value than natural foods, and they also contain preservatives and chemicals that can be bad for your health. For this reason, a balanced diet focuses on natural and freshly made foods.

5. Value and enjoy every meal

A balanced diet is a habit, and we need to value it to keep ourselves on track. It’s important to enjoy every meal and give these times the attention they deserve. You can’t always eat calmly, but when you can, take some time to do so.

6. Associate food with other healthier practices

Adopting healthier habits and eating a well-balanced diet can help and encourage you to achieve great things in your life, just like having a support group.

For example, in addition to eating well, you could start doing some light exercises. In this way, you can combine two activities that both improve your energy, mood, and general well-being, as well as your health and immune system.

7. Divide the dish into four parts

Want a useful tip on how to eat healthily? Then use the technique of dividing the plate into four parts, and plan the meal to fill it as follows:

  • a part of that energy must come from carbohydrates like rice, pasta, potatoes, or cassava;
  • one part must have meat or legumes, such as a chicken fillet, beans, or soy, to provide protein;
  • The two remaining parts must be made up of sources of vitamins, minerals, and fibre, which means they must be made up of vegetables, fruits, or both.

Also, fruits can be used to make a healthy and nutritious dessert or a good juice to drink during a meal.

Why is it important to adopt a balanced diet from childhood?

It’s never too late to start eating in a healthy way, but it’s better if you do it as soon as possible. Realizing how important diet is for health from the time you first start eating can make it easier to start and keep this habit.

Also, since there is a direct link between good nutrition and immunity and healthy body development, the child will grow better if they learn good eating habits at this age.

So, pay close attention to the tips and start eating a balanced diet for yourself and your family. Don’t forget to check on your health and nutrition as often as you can.

Tamer is an exceptional author in Health Industry, She is passionate about helping people to make them understand about health-related tips.