Balanced Diet

includes foods from all food groups during the day.

A balanced diet is one that gives your body the nutrients it needs to function correctly.

To get the proper nutrition from your diet, you should consume the majority of your daily calories in:
• fresh fruits
• fresh vegetables
• whole grains
• legumes
• nuts
• lean proteins
 Basic food groups
• Foods can be grouped into categories based on the type
or nutrients that they supply.

• The basic food group classification is based on the

physiological role played by the foods of each group in our
body.

- Energy giving foods- cereal grains, fats & oils, sugar

and products made from these foods

- Body building foods – pulses, nuts, oilseeds, milk &

milk products, meat, fish, poultry and products made
from these.

- Protective foods – fruits and vegetables which supply

vitamins and minerals
 A balanced diet is one that includes foods from all food
groups during the day.

The quantities and proportions of these foods need to be

such that they fulfill our daily requirements for all nutrients.

• In addition the nutrients should be in such amounts that a

little bit can be stored in the body to take care of the days
when food intake is insufficient.

• Balanced diet usually provide 50-60% energy from

carbohydrates, 10-15% energy from proteins and 20-30%
energy from fats.

• In addition diet should provide macronutrients and other

protective substances like phytochemicals in sufficient
quantities needed for maintaining optimum health.
How much food do I need to have a healthy diet?
A healthy diet should provide us with the right amount of energy (calories or kilojoules), from foods and drinks to
maintain energy balance. Energy balance is where the calories taken in from the diet are equal to the calories used
by the body. We need these calories to carry out everyday tasks such as walking and moving about, but also for all
the functions of the body we may not even think about. Processes like breathing, pumping blood around the body
and thinking also require calories.
So, foods and drinks provide the calories we need to go about our daily lives, but consuming more calories than we
need over a period of time will cause weight gain. This is because, any extra calories we consume but we don’t use,
will just be stored as fat.
Over 50% of adults in the UK are overweight or obese. There is also a huge concern about childhood obesity, where 1
in 3 children aged 4-5, and 1 in 5 children aged 10-11, are overweight or obese. Being overweight as a child increases
the risk of developing type 2 diabetes, heart disease and some cancers in adulthood. So, maintaining a healthy
weight is really important for health.
How much energy you need from foods and drinks depends on many different things, such as how active you are.
But, on average:
Why a balanced diet is important
A balanced diet is important because your organs and tissues
need proper nutrition to work effectively.

Without good nutrition, your body is more prone to disease,

infection, fatigue, and poor performance. Children with a poor diet
run the risk of growth and developmental problems and poor
academic performance, and bad eating habits can persist for the
rest of their lives.

Rising levels of obesity and diabetes in America are prime

examples of the effects of a poor diet and a lack of exercise. The
Center for Science in the Public Interest reports that 4 of the top 10
leading causes of death in the United States are directly influenced
by diet. These are:
• heart disease
• cancer
• stroke
• diabetes
 Benefits of Eating a Balanced Diet

Ensures optimal macronutrient intake: Proteins, carbohydrates and fats are the macronutrients that your body needs. They
are needed to maintain and regulate the body functions. Most people with average activity should get approximately 50 percent
of their total daily calories from carbohydrate, 15 percent to 20 percent come from protein and 30 percent come from a fat
source. People who are involved in endurance sports (e.g., long-distance biking or marathon running) should get 60 percent to
70 percent of their total daily calories from carbohydrates.

Keep up with the total micronutrients intake: Micronutrients are needed in small quantity, but they are needed to maintain
and regulate several body functions. Eating a varied diet increases the chances of all your micronutrients (vitamins and
minerals) need being met; however, as most children and youngsters fail to eat a diet with multiple options, daily multivitamin
with mineral supplement may be appropriate. Before starting any supplement, consult your doctor as even vitamin and mineral
supplements can have side-effects if the daily dose exceeds the recommended daily allowance

Facilitates hydration: Your body contains about 60-75 percent of water. It is needed for several key functions like regulation of
temperature, transport and absorption of nutrients and elimination of waste products from the body. Feeling thirsty, dry mouth,
tiredness, headache and dizziness indicate that you need fluids. If your fluid intake is not adequate it may lead to dehydration.
Your intake of fluids should be liberal to prevent dehydration i.e. drink six to eight glasses of fluid every day. Fluids intake include
not only water but all kinds of beverages, fruits and vegetable juices as well. But water is the best to prevent dehydration. It
does not contain empty calories or caffeine.

Prevents diseases: if you eat a balanced diet, you by default protect yourself from several diseases associated with ageing like
heart diseases and diabetes.  You must, however, avoid sticking to just one type of diet because even if that one diet may
include only vegetables (which are considered healthful), you may be missing out on important nutrients that other vegetables
provide.

Induces peaceful sleep: Eating a lot of certain kinds of food may cause you to fail to fall asleep. Some of these foods are those
that are high in artificial sugar, such as candy. Eating foods that are heavy on oil content may lead to problems waking up in the
morning. So, if you indulge in a healthful, balanced diet, you promote better sleep even without the use of sleeping pills and
wake up feeling more relaxed.

A better and happier lifestyle: As you start eating a balanced diet, you begin to have more energy, feel less stressed and
accomplish more in less time compared with when you consume inappropriate diet. Diet is the foundation of one's well-being.
 Other nutrients
Food group Main nutrient supplied
present

Invisible fat, B vitamins,

Cereal grains & products Energy, protein
iron, calcium, fibre

Invisible fat, B vitamins,

Pulses and legumes Protein, energy
iron, calcium, fibre

Fat, riboflavin, calcium,

Milk & meat products Protein, vitamin B 12, fat soluble
vitamins

Vitamins, minerals and Invisible fat, trace minerals

Fruits & vegetables
fibre and vitamins

Fat & sugars Energy Essential fatty acids

What is the Eatwell Guide?
Public Health England's Eatwell Guide is the UK’s healthy eating model. It is a simple, practical tool to help us make healthy choices and to show the
proportions in which different food groups are needed to make up a healthy, balanced diet.

Eating only as many calories as you need will help to maintain a healthy weight. However, the foods and drinks you choose need to be the right
ones, and in the right proportions to stay healthy. Having this balance in your diet can be achieved by following the Eatwell Guide.

None of these food groups need to or should be excluded. Cutting out a whole food group, for instance, avoiding starchy carbohydrates could
reduce intake of key nutrients like dietary fibre and B vitamins.
The size of each group in the Eatwell Guide shows what proportion these foods should make up in our diet.
• Most of what we eat should come from ingredients shown in the two biggest food groups -  starchy carbohydrates and fruit and
vegetables.
• The beans, pulses, fish, eggs, meat and other proteins group, and the dairy and alternatives group are smaller, showing that we should eat
foods from these groups in moderate amounts.
• The oils and spreads group illustrates that although some fat is essential in a healthy, balanced diet; we are generally eating too much
saturated fat.  Most of the fat in our diet should come from unsaturated oils and spreads, but all these foods are high in calories and so
should only be eaten in small amounts.
The Eatwell Guide also displays foods high in saturated fat, salt and sugars outside of the main image, meaning they are not needed as part of a
healthy, balanced diet. Eating too much of these foods may be bad for our health, so if they are consumed, it should only be done infrequently
and in small amounts!
What is a healthy diet?
A good diet is important for our health and can help us feel our best - but what is a good diet? Apart from breastmilk as a food for babies, no single
food contains all the essential nutrients the body needs to stay healthy and work properly. For this reason, our diets should contain a variety of
different foods, to help us get the wide range of nutrients that our bodies need. This is illustrated by the UK’s healthy eating model – the Eatwell Guide.
About calories
The number of calories in a food is a measurement of the amount of energy stored in that food. Your body uses calories
from food for walking, thinking, breathing, and other important functions.
The average person needs to eat about 2,000 calories every day to maintain their weight. However, a person’s specific
daily calorie intake can vary depending on their age, gender, and physical activity level. Men generally need more
calories than women, and people who exercise need more calories than people who don’t.
The following examples of daily calorie intake are based on United States Department of Agriculture (USDA) guidelines:
• children ages 2 to 8 years: 1,000 to 1,400 calories
• girls ages 9 to 13 years: 1,400 to 1,600 calories
• boys ages 9 to 13 years: 1,600 to 2,000 calories
• active women ages 14 to 30 years: 2,400 calories
• sedentary women ages 14 to 30 years: 1,800 to 2,000 calories
• active men ages 14 to 30 years: 2,800 to 3,200 calories
• sedentary men ages 14 to 30 years: 2,000 to 2,600 calories
• sedentary men and women over 30 years: 1,600 to 2,400 caloriesactive men and women over 30 years: 2,000 to
3,000 calories
 Empty calories

The source of your daily calories is just as important as the number of calories
you consume. You should limit your consumption of empty calories, meaning
those that provide little or no nutritional value. The USDA defines empty calories
as calories that come from sugars and solid fats, such as butter and shortening.
According to the USDA, Americans consume empty calories most often in:
• bacon
• sausages
• cakes
• cheese
• cookies
• doughnuts
• energy drinks
• fruit drinks
• ice cream
• pizza
• sports drinks and sodas
At the core of a balanced diet are foods that are low in unnecessary fats and sugars and high in vitamins, minerals, and other nutrients. The following
food groups are essential parts of a balanced diet.
Fruits
Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. They’re fresher and provide the most
nutrients.
Fruits are high in sugar. This sugar is natural, though, so fruit can still be a better choice for you than other foods with added sugar. If you’re watching
your sugar intake or have a condition such as diabetes, you may want to opt for low-sugar fruits. Read on to learn about the 11 best low-sugar fruits, from
citrus to peaches. People who are watching their carbohydrate intake may reach for fruits such as melons and avocadoes.
Vegetables
Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every
meal. Eating a variety of vegetables will help you obtain the bountiful nutrients that all vegetables provide.
Examples of dark leafy greens include:
• spinach
• kale
• green beans
• broccoli How to achieve a balanced diet
• collard greens
• Swiss chard
Grains
According to the USDA, Americans consume refined white flour more than any other grain. Refined white flour has poor nutritional value because the hull
of the grain, or outer shell, is removed during the refining process. The hull is where the majority of the grain’s nutrition lies.
Whole grains, however, are prepared using the entire grain, including the hull. They provide much more nutrition. Try switching from white breads and
pastas to whole-grain products.
Proteins
Meats and beans are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as
chicken, fish, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the
amount of fat and cholesterol in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed
choices are ideal.
Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:
• lentils
• beans
• peas
• almonds
• sunflower seeds
• walnuts
Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.
Dairy
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they’re also major sources of fat, so it may be best to choose small
portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. Plant-based milks, such as those made from flaxseed, almonds, or soy are
typically fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows.
Oils
Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils,
such as olive oil, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories.