Intoduction : A balanced diet is a nutritional approach that provides the body with the essential nutrients it needs to function optimally while maintaining overall health and well-being.
Consistently following a balanced diet can reduce the risk of chronic diseases such as heart disease, diabetes, cancer, and obesity, and improve overall quality of life.

Energy Balance: Consuming too many calories can lead to weight gain and obesity, while not consuming enough calories can lead to malnutrition and energy deficiencies.

Importance of 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 cancer.
• Strengthen bones, muscles, skin, teeth, and eyes
• Help support healthy pregnancies
  

7 Essential Components of A 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
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 .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
• Trans fat, butter, cheese
• Added sugar
• Pastry
• Processed foods

Summary : A balanced diet encompasses nutrient balance, energy balance, individual needs, moderation and variety, adherence to dietary guidelines, and promotion of long-term health. By focusing on these principles, individuals can make informed food choices to support their health and wellness goals.