9 health benefits of eating a balanced diet every day

Whether you are young, middle-aged or old, you need to eat healthy food. From colorful vegetables and fruits, to lean proteins, whole grains and healthy fats, you need to eat nutritious foods. Your goal should be to feed your body with protein, carbohydrates, fiber, healthy fats, various vitamins and minerals. Following a healthy diet also means you need to avoid processed foods and reduce your intake of salt and sugar. You should stick to a balanced diet as it can be good for your mental health, digestion and immune system. It can also help prevent disease. So, enjoy the benefits of nutritious food by giving importance to healthy food.

What is a balanced diet?

Nutritionist Samreen Saniya says: “Eating a balanced diet is one that provides all the nutrients your body needs to function properly. It includes a variety of foods in many colors and correct proportions. It must be –

• Carbohydrates, which are the main source of energy, are found in foods such as grains, fruits and vegetables.
• Proteins, as they are necessary for the growth and repair of cells. Sources of protein include fish, milk, beans, poultry and nuts.
• Fats are important for energy, support cell growth, and help absorb nutrients. Healthy fats are found in seeds, avocados, nuts and olive oil.
• Vitamins and minerals are necessary for body function, including immune support, and energy production. These are usually found in fruits, vegetables, grains and dairy products.
• Fiber is important for digestive health and is found in fruits, vegetables, whole grains and legumes.

What are the benefits of eating a balanced diet?

This is why you should eat healthy and make sure that all the nutrients are covered by your diet.

1. Supports overall health

A balanced diet is all about providing essential nutrients to our body. The expert says: “They help to maintain body functions and thus, support overall health and well-being.

2. Strengthens the immune system

During a 2022 study published in PharmaNutrition, a relationship between a balanced diet and having a strong immune system was found. Consuming a variety of vitamins and minerals can boost your immune system, making you less susceptible to any type of illness.

3. Promotes healthy weight

Eating a balanced diet can help control weight by preventing overeating and making sure your body is getting enough calories. On average, a woman needs 2,000 calories a day, but this can vary according to age, weight and height, according to the UK’s National Health Service.

4. Improves mood and mental health

In a review published in Nature Mental Health in April 2024, researchers found that people who follow a balanced diet are more likely to have better mental health and cognitive function. Eating a healthy diet can improve brain function and mood, and can reduce the risk of anxiety and depression.

5. Increases energy levels

Carbohydrates and healthy fats are not your enemies. You need them along with protein to provide sustained energy throughout the day. This can help you overcome lethargy and stay active and alert.

6. Supports digestion

Fiber, especially from vegetables and fruits, can help maintain a healthy digestive system, according to research published in Primary Health Care in 2005. Foods high in fiber promote digestion, prevent digestion, and support a healthy gut microbiome.

7. It reduces the risk of chronic diseases

A balanced diet helps protect against diseases such as diabetes, stroke and cancer, according to the World Health Organization. A balanced diet reduces the risk of these chronic diseases by promoting heart health and reducing inflammation.

8. Promotes healthy skin and hair

Nutrients such as vitamins A, C, and E found in various fruits and vegetables contribute to healthy skin and a radiant appearance. The expert says: “Proteins are necessary to help the hair to be strong.

9. Improves bone health

Getting enough calcium and vitamin D from a balanced diet can support bone density and help prevent osteoporosis. Adults over 19 need 700 mg of calcium a day, according to the UK’s NHS. As for vitamin D, adults need 10 micrograms of this vitamin a day, according to the NHS.

A seven-day balanced diet chart

Here is what a balanced diet should look like:

1. Monday

Breakfast: Oatmeal with fruit
Lunch: grilled chicken salad
Snacks: Greek yogurt with nuts
Dinner: Quinoa and vegetables

2. Tuesday

Breakfast: Smoothie with spinach and banana
Lunch: Lentil soup and whole grain bread
Sweets: Carrots stick to hummus
Dinner: grilled salmon with asparagus

3. Wednesday

Breakfast: Scrambled eggs with tomatoes
Lunch: Wrap Turkey with vegetables
Snacks: Apple slices with almond butter
Dinner: Stir-fried tofu with broccoli

4. Thursday

Breakfast: Whole grain toast with avocado
Lunch: chickpea salad
Snacks: Popcorn (unsalted)
Dinner: Grilled shrimp and brown rice

5. Friday

Breakfast: Yogurt with granola and berries
Lunch: quinoa salad with black beans
Sweet treat: A square of dark chocolate
Dinner: Fried chicken with mixed vegetables

6. Saturday

Breakfast: Pancakes with fruit
Lunch: tuna salad
Snacks: mixed nuts
Dinner: Vegetable curry and rice

7. Sunday

Breakfast: Chia pudding with fruit
Lunch: whole grain pasta with vegetables
Dessert: Cottage cheese with pineapple
Dinner: Fried chicken and sweet potatoes

Foods to avoid

Try to avoid or reduce your intake of these foods:

• Sugary drinks, which are high in empty calories, contribute to weight gain and an increased risk of diabetes.
• Processed foods are high in unhealthy fats, sugars and preservatives, which can lead to health problems.
• Trans fats found in some margarines, baked goods, and fried foods can raise bad cholesterol and lower good cholesterol.
• Excess salt can lead to high blood pressure and increase the risk of heart disease.
• Fast food is often high in calories, unhealthy fats, and sodium, which can contribute to obesity and heart disease.
• Refined carbohydrates, which mean foods like white bread and cookies, can cause rapid spikes in blood sugar levels and lead to cravings.

Focus on a nutritious diet that includes a variety of nutrient-dense foods and avoid unhealthy habits for health and wellness.