A balanced diet is essential for providing your body with the necessary nutrients for healthy functioning. It comprises the right proportion of minerals, vitamins, other essential nutrients, and optimal calories tailored to your body’s makeup. This article explores various food examples that can be incorporated into a balanced diet to support overall health and well-being.
Core Elements of a Balanced Diet
A balanced diet features foods from the following core elements:
- Proteins
- Fruits
- Vegetables
- Grains
- Fats/oils
- Dairy
Adhering to a balanced diet helps maintain good health throughout life and reduces the risk of developing chronic health conditions and diseases. Conversely, a poor diet can lead to suboptimal functioning, increasing susceptibility to infections, fatigue, brain fog, and other health issues. Some of the leading causes of death, including heart disease, type 2 diabetes, cancer, and stroke, have strong connections with a poor diet.
Caloric Intake and Nutrient Density
The foods you eat contain a certain number of calories, which measure how much energy your body gains when it breaks down and metabolizes the food. The number of calories your body needs depends on your age, gender, and activity level. Men generally need more calories than women, and caloric needs decline as you move through adulthood.
It's essential to opt for nutrient-dense whole foods that provide the most nutritional value for the number of calories created, ensuring that your body processes high-quality components and fuels you for the long term. High-quality foods have a variety of nutrients, including vitamins, minerals, fiber, healthy fats, carbohydrates, protein, and other components such as antioxidants.
Read also: Modern Diet Guide
To avoid empty calories, limit your intake of foods considered nutrient-poor, such as highly processed foods, refined grains, refined sugars, sweetened drinks, red and processed meats, saturated and trans fats, and high-glycemic foods. You should also limit your intake of salt and added sugars, as too much sodium can increase blood pressure and risks for heart disease and stroke, whereas too much sugar can increase risks for tooth decay and obesity.
Food Group Recommendations
A balanced diet starts with the right ratios of foods from the six core elements:
Proteins
Proteins should make up ¼ of your plate or about 5.5 ounces each day. Choose lean red meats, seafood, poultry, eggs, nuts, beans, lentils, and seeds.
Fruits
Fruits should make up ¼ of your plate, or about 2 cups a day. Choose dried, fresh, or frozen fruits, but remember that dried fruits are more concentrated in natural sugars. Fruit juices have high sugar levels and should not be a major part of your diet. Also consider a variety of fruit colors to get the most nutrients. Examples of healthy fruits include apples, avocados, bananas, blueberries, oranges, and strawberries. Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Vegetables
Vegetables should account for ¼ of your plate if you’re eating fruits as well. Otherwise, they should fill ½ of your plate and be equivalent to 2.5-3.5 cups each day. When you choose vegetables, select from different subgroups to enjoy the most benefits. Subgroups include dark green vegetables, red and orange vegetables, legumes, starchy vegetables, and other vegetables.
Read also: Comprehensive Health Guide
Grains
Grains should take up ¼ of your plate and add up to about 6 ounces per day. Your grains should come from whole grains wherever possible including buckwheat, oats, dark rye, quinoa, whole-grain cornmeal, wild or brown rice, whole wheat, bulgur, and amaranth.
Fats/Oils
Although some fat is essential for a healthy diet, the type and quality available vary. Choose healthy unsaturated oils such as extra virgin olive oil, sunflower oil, and safflower oil, and limit your intake to about 27 grams a day. Foods rich in healthy fats include chia seeds, ground flax, avocado, nuts, seeds, and fish.
Dairy
Dairy has essential nutrients such as calcium for strong teeth and bones. Aim for 3 cups a day from low-fat or fat-free products such as milk, yogurt, cheese, kefir, and buttermilk.
Specific Food Examples for a Balanced Diet
Fruits and Berries
Fruits and berries are popular health foods. They are sweet, nutritious, and easy to incorporate into your diet because they require little to no preparation.
- Apples: Apples contain fiber, vitamin C, and numerous antioxidants. They are very filling and are a good snack if you’re hungry between meals.
- Avocados: Avocados are different from most other fruits because they contain lots of healthy fat. They are not only creamy and tasty but also high in fiber, potassium, and vitamin C. Swap mayonnaise for avocado as a salad dressing, or spread it on toast for breakfast.
- Bananas: Bananas are a good source of potassium. They’re also high in vitamin B6 and fiber and are convenient and portable.
- Blueberries: Blueberries are both delicious and high in antioxidants.
- Oranges: Oranges are well known for their vitamin C content. They’re also high in fiber and antioxidants.
- Strawberries: Strawberries are highly nutritious and low in both carbs and calories. They provide vitamin C, fiber, and manganese and make a delicious dessert.
- Other healthy fruits: Other healthy fruits and berries include cherries, grapes, grapefruit, kiwi, lemons, mangoes, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Proteins
Lean, unprocessed meats can be included in a healthy diet.
Read also: Comprehensive Diet Guide
- Lean beef: Lean beef is an excellent source of protein if you consume it in moderation. It also provides highly bioavailable iron.
- Chicken breasts: Chicken breast is low in fat and calories but high in protein. It’s a great source of many nutrients, including potassium and B vitamins.
- Lamb and mutton: Sheep are usually grass-fed, and their meat tends to be higher in omega-3 fatty acids compared with omega-6.
Nuts and Seeds
Although high in unsaturated fat and calories, nuts and seeds may help lower the risk of cardiovascular disease, cancer, and other health issues. They are a satisfying snack that could help those managing their weight by helping them feel more satiated after eating them. They also require almost no preparation, so they’re easy to add to your routine. They can also add texture to salads and other dishes. However, they are not suitable for people with a nut allergy.
- Almonds: Almonds are a popular nut that contains vitamin E, antioxidants, magnesium, and fiber. A 2021 review found that almonds may contribute to weight loss, support the gut microbiota, improve thinking, manage heart rate when a person is under stress, and prevent skin aging.
- Chia seeds: Chia seeds are a nutrient-dense addition to the diet. A single ounce (28 grams) provides 9.75 grams of fiber and significant amounts of magnesium, manganese, calcium, and various other nutrients.
- Coconuts: Coconuts provide fiber and fatty acids called medium-chain triglycerides (MCTs).
- Macadamia nuts: Macadamia nuts are tasty and higher in monounsaturated fats and lower in omega-6 fatty acids than most other nuts.
- Walnuts: Walnuts are highly nutritious and rich in fiber and various vitamins and minerals.
- Brazil nuts: Brazil nuts are nutrient-rich and have a smooth, buttery texture. The nutrients they contain support thyroid function and are a good source of the mineral selenium.
Vegetables
Calorie for calorie, vegetables are among the most concentrated sources of nutrients. Many of these varied nutrients also give vegetables their colors, so eating a wide variety of vegetables in different colors is a good way to ensure you get a diverse range of nutrients.
- Asparagus: Asparagus is a popular vegetable that is low in both carbs and calories and rich in vitamin K.
- Bell peppers: Bell peppers come in several colors, including red, yellow, and green. They’re crunchy and sweet and are a great source of antioxidants and vitamin C.
- Broccoli: Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It’s an excellent source of fiber and vitamins C and K and contains a decent amount of protein compared with other vegetables.
- Carrots: Carrots are a popular root vegetable. They’re sweet, crunchy, and loaded with nutrients such as fiber and vitamin K. They’re also high in carotene antioxidants, which have numerous benefits.
- Cauliflower: Cauliflower is a very versatile cruciferous vegetable. You can add it to curries, roast it with olive oil, or use it raw in salads or for dipping.
- Cucumber: Cucumbers make a refreshing snack. They are low in both carbs and calories, consisting mostly of water. They also contain small amounts of vitamin K and other nutrients.
- Garlic: Garlic is a healthy and tasty addition to salads and cooked savory dishes. It contains allicin, which has antioxidant and antimicrobial effects. Its nutrients may also reduce the risk of cancer and cardiovascular disease.
- Kale: Kale is high in fiber, vitamins C and K, and other nutrients. It adds a satisfying crunch to salads and other dishes. You can also add it to stir-fries or bake it in the oven to make crunchy kale chips.
- Onions: Onions have a strong flavor and are found in many recipes. They contain a number of bioactive compounds believed to have health benefits.
- Tomatoes: Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and provide nutrients such as potassium and vitamin C.
- More healthy vegetables: Other vegetables worth mentioning are artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, Swiss chard, collard greens, turnips, and zucchini.
Fish and Seafood
Fish and other seafood can be healthy and nutritious. They’re rich in omega-3 fatty acids and iodine. Research suggests that eating oily fish can boost a person’s heart and brain health.
- Salmon: Salmon is an oily fish that is tasty and high in nutrients, including protein and omega-3 fatty acids. It also contains some vitamin D.
- Sardines: Sardines are small, oily, and highly nutritious fish. They provide many nutrients, including calcium and vitamin D.
- Shellfish: Shellfish are nutrient-dense and make a tasty light meal. Edible shellfish include clams, mollusks, and oysters. Be sure to get them from a reputable source to ensure they are fresh and toxin-free.
- Shrimp: Shrimp is a type of crustacean related to crabs and lobsters. It tends to be low in fat and calories but high in protein.
- Trout: Trout is another type of delicious freshwater fish, similar to salmon.
- Tuna: Tuna tends to be low in fat and calories and high in protein. It’s a good option for people who need to add more protein to their diets but keep calories low.
Whole Grains
Whole grains play an important role in your diet because they are healthy carbohydrates and provide a variety of micronutrients, fiber, and fuel for your body. They may also help with weight management.
- Brown rice: Rice is a staple food for much of the world’s population. Brown rice is more nutritious than white rice, with decent amounts of fiber, vitamin B1, and magnesium.
- Oats: Oats provide nutrients and powerful fibers called beta-glucans. Glucans provide numerous benefits, including helping lower cholesterol and feeding beneficial gut bacteria.
- Quinoa: Quinoa is a tasty grain that’s high in nutrients such as fiber and magnesium. It is also an excellent source of plant-based protein.
- Whole grain breads: Whole grain breads can be high in fiber and other nutrients, and are a better choice than highly processed white bread. When buying bread, compare product labels and look for those with the most dietary fiber and the least added sugar.
- Ezekiel bread: Ezekiel bread is made from organic sprouted whole grains and legumes.
Legumes
Legumes are a great plant-based source of protein, iron, and fiber. Legumes can sometimes interfere with digestion and nutrient absorption, but soaking and properly preparing them can reduce this risk.
- Green beans: Green beans, also called string beans, are an unripe variety of the common bean. Use them whole as a side dish or add them cold to salads.
- Kidney beans: Kidney beans contain fiber and various vitamins and minerals. Make sure to cook them properly, because they’re toxic when raw.
- Lentils: Lentils are another popular legume. They’re high in fiber and a good source of plant-based protein.
- Peanuts: Peanuts are legumes, not true nuts. However, they are tasty and high in nutrients and antioxidants. One study concluded that peanuts can aid in weight loss and may help manage blood pressure.
Dairy
For those who can tolerate them, dairy products are a healthy source of various important nutrients. People with lactose intolerance may be able to find low-lactose or lactose-free options or take lactase enzyme supplements to eat dairy.
- Cheese: An ounce of cheese may offer about the same amount of protein as an entire cup (240 ml) of milk. It’s also a tasty addition to many dishes and can replace meat as a source of protein. However, it can be high in fat. There are many types of cheese, with different flavors and textures. Opt for less processed varieties.
- Dairy milk: Dairy milk contains vitamins, minerals, protein, and calcium. A 2022 review concluded that people who consume dairy products are less likely to die from cardiovascular disease (CVD) than those who don’t. However, full-fat dairy may increase the risk of CVD and some cancers.
- Yogurt: Yogurt is made from milk that is fermented through the addition of live bacteria. It has many of the same health effects as milk, but yogurt with live cultures has the added benefit of friendly probiotic bacteria.
Fats and Oils
Dietary patterns that include unsaturated fats and oils are considered very healthy.
- Extra-virgin olive oil: Extra-virgin olive oil is one of the healthiest vegetable oils. It contains heart-healthy monounsaturated fats and is high in antioxidants that have powerful health benefits.
- Coconut oil: Coconut oil is a saturated fat but contains MCTs and may have similar health effects to olive oil. However, coconut oil has been shown to increase LDL (bad) cholesterol to a greater degree than other plant-based liquid oils, so it’s best to use it in moderation.
Tubers
Tubers are the storage organs of some plants. As foods, they are called root vegetables.
- Potatoes: Potatoes provide potassium and contain a little of almost every nutrient you need, including vitamin C. With their jackets, they are also a good source of fiber.
- Sweet potatoes: Sweet potatoes are rich in antioxidants, beta carotene, vitamin A, and other essential nutrients. Eat them baked, mashed, or added to other dishes.
DASH Diet
Interested in following the DASH diet? DASH stands for Dietary Approaches to Stop Hypertension. The DASH diet helps people lower salt, which contains sodium, in diets. The diet is also rich in nutrients that help lower blood pressure. Vegetables, fruits and whole grains are the basis of the DASH diet.
Mediterranean Diet
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.
In general, you’ll eat:
- Lots of vegetables, fruit, beans, lentils and nuts.
- A good amount of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- A good amount of fish, especially fish rich in omega-3 fatty acids.
- A moderate amount of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish or beans instead of red meat.
- Little or no sweets, sugary drinks or butter.
- A moderate amount of wine with meals (but if you don’t already drink, don’t start).
Tips for Mindful Eating
- When you sit down to eat a meal, you want to be hungry, but not ravenous. (Letting your blood sugar get so low that you feel ravenous often leads to binge eating.) And your goal is to stop when you're comfortably full. To get into the habit of evaluating your hunger, rate your hunger and satisfaction level before and after every meal.
- It helps to slow down and enjoy your meals. Sit down, turn off the television, and create a peaceful environment free of distractions to enjoy your meals.
- Exercise portion control. Researchers have found that the more food you're served, the more you're likely to eat.
- Eat foods that are bulked up with water or air, which gives them more volume and makes them more satisfying.
- Fiber can help satisfy hunger and reduce appetite. Choose high-fiber foods such as fruits, vegetables, legumes, popcorn, and whole grains.
- Include lean protein in your meals and snacks to help them last longer in your stomach.