Health Sabz

Balanced Diet: How to Reach It?

A balanced diet provides essential nutrients to your body so that it can function properly. To get the required nutrition from your diet, keep an eye on daily food consumption. This should include

  • Fresh vegetables and fruits
  • Whole grains
  • Nuts
  • Protein

Learn the Calorie Value

The number of calories in food provides a measurement of energy taken from food. Body needs get energy from calories to walk, exercise, work, think and breathe. An average person needs 2000 calories per day to fulfil daily requirements of a body according to weight.


However, a person’s daily requirements of calories vary depending on gender, age and physical work performance. Men need more energy, women need less, while people who exercise daily, regardless of men and women, need more calories as compared to those who don’t. 

According to United States Agriculture Department research, this calorie intake works on the daily basis:

  • 2-8 years old children need 1000-1400 calories
  • 9-13 years old girls need 1400-1600 calories
  • 9-13 years old boys need 1600-2000 calories
  • 14-30 years old active females need 2400 calories
  • 14-30 years old sedentary females need 1800-2000 calories
  • Active males for same age group need 2800-3000 calories
  • Sedentary males for same age group need 2000-2600 calories
  • Active female and male over 30 years need 2000-3000 calories
  • Sedentary female and male over 30 years need 1600-2400 calories

Daily calories source is significant to maintain the level of body energy. The calories which provide zero nutritional value should not use. Empty calories come from solid fats, sugars and artificial preservatives. The research further suggests that Americans gain empty calories from sausages, bacon, cheese, cakes, energy drinks, cookies, ice-cream, doughnuts, sodas, pizzas and cakes.

Importance of Balanced Diet

Body tissues and organs need proper food. Therefore, balanced diet fulfils an effective function of nutrition provision to body organs. Malnutrition makes body prone to diseases, fatigue and infection. Poor nutrition confronts undernourishment of kids and exposes them to developmental problems. This leads to poor performance at study, so kid develops poor eating habits.

Research has revealed that 04 out of 10 leading causes of deaths are due to improper diet. These include cancer, heart disease, diabetes and stroke.

How to Get Balanced Diet

Some foods which are low in sugar and unnecessary fats, but high in vitamins, nutrients and minerals are a foundation of the balanced diet. The food groups discussed below are significant parts of a balanced diet.



Commonly, fruits provide excellent energy. They can give delicious salad, desserts and tasty sacks. Seasonal fruits consumption is a key to get the balanced diet. Fresh fruits are a great hub to provide most nutrients.

Fruits provide high sugar, but it’s natural. Fruits are indeed the best choice as compared to food with added artificial sugar. In case of diabetes, go for less sugary fruits. Low carb conscious people should use avocado and melon fruit family.


Body’s essential nutrients and vitamins belong to vegetables. Green vegetables are most nutritious and best to add in every meal. Consuming mix vegetables will provide all the necessary vitamins and minerals that body needs.

Dark leafy vegetables such as kale, spinach, green beans, collard greens, broccoli, and Swiss chard provide bountiful nutrients.


Beans and meat are the big sources of protein. It is a nutrient that promotes muscle development and brain growth. Low-fat meats like fish, chicken, beef and pork cuts are lean and provide the balanced diet. Fat conscious people can remove visible fats from meat. It is also useful to reduce cholesterol. Moreover, a fatty acid profile of meat is essential to know because animal diet and health determine your health. Always choose grass-fed animals for meat.

The main protein items are:

  • Beans
  • Lentils
  • Almonds
  • Peas
  • Walnuts
  • Sunflower seeds

Soy-based products such as tempeh and tofu provide best protein. You can add them to food if want to replace meat.

Beans are nuts best sources of protein with many health benefits. They provide fibres which promote gut health.


Americans consume white flour (refined) mostly. It has the poor value of nutrients because in the refining process hull of grain (outer shell) is peeled off. Just like every fruit and vegetable peel, hull contains most of the nutrition of grain.

On the other hand, whole grain includes the hull, so it is more nutritious. It is better to switch from white bread to whole grain products.


Sparing choice of oil should be made. The best combination of low sugar and low-fat foods that have oil are best for a balanced diet. They are suitable for mayonnaise and salad dressing. Avoid fat full vegetable oils in food and use olive oil. Deep fried foods only provide empty calories.

Vegetable and plant oils mostly contain unsaturated fatty acids that aid cholesterol level. It is wise to add certain foods to your diet but reduce the consumption of alcohol, saturated fats, solid fats, sugar, salts, refined grains and Trans fats. To get a balanced diet, always avoid unhealthy snacks.


Food containing dairy items is healthy because they contain vitamin D and calcium. However, they provide enormous fats, cheese and cholesterol. Use fat-free milk and low-fat yogurt. Avoid cheesy products to maintain your weight.

Plant-based milk is those derived from almonds, and flaxseeds, are helpful in providing nutrients and calcium. They are good alternatives to dairy products.

Why Balanced Diet is Necessary?

Besides balanced diet, healthy food habits promote good health. These are acting wisely, exercising, avoiding harmful food products, and eating good food. Healthy habits encourage wellbeing which promote the emotional, physical and mental health.


A balanced diet has the healthy relationship with the weight control. Eating right will promote weight loss and help you stay slim. Cutting on food which provides unnecessary fats will help you achieve good immune system.

Above mentioned foods only maintain the balanced diet. Try to increase water intake to stay healthy. It promotes digestive health, and filter toxic substances from kidneys. Regular exercise is a part of daily life. It reduces the risk of stroke and cardiovascular disorders. With a boost in metabolism, a body can perform its optimal level.

The balanced diet is significant to provide you long-term benefits. With the accelerated physical activity, the brain produces beneficial hormones that offer relaxation. The overall impact makes mood happy so well being increases. With the selection of right food, all sets.

If you feel uncomfortable with the diet, you take; consult your physician to get a dietary plan that can transform your nutritional habits. Change in diet patterns may prove healthy for your body, and you will get necessary nutrition.

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