Balanced Diet – Know The Foods and Benefits

Diet plays an important role in your health. A healthy diet can improve your health and an unhealthy diet can harm your health.

A balanced diet must include all the nutrients that are essential for your health. A balanced diet doesn’t mean eating specific foods. You can eat a variety of fresh fruits, lean proteins, nuts, legumes, whole grains, and plenty of fresh vegetables.

All these healthy foods include healthy nutrients such and vitamins and minerals. Your body needs protein, hydrolyzed collagen, vitamins, minerals, and antioxidants to function properly.

In this article, we will take a detailed look at the foods that should be a part of a healthy diet and their nutritional value.

Calories Content:

A calorie is an amount of energy that is stored in a specific food. Calories are burned to give energy to the body. All actions such as walking and breathing burn calories.

How many calories you should consume depends on various factors including age, sex, height, and workload. Adult males need more calories than adult females. Physically active people need more calories than those who spend most of their time while sitting or doing nothing.

According to various studies, the average person needs 2,000 calories daily. The number may vary depending on various factors.

Some foods that contain mainly calories and less other nutrients are known as empty calories foods. These foods are normally known as processed foods. Processed foods are not good for health as their calorie content is high and nutritional value is low. Ice cream, soda, pizza, and cakes are some examples of empty calorie foods.

Importance of a Balanced Diet:

A balanced diet is a must if you want to live a happy, long, and healthy life. Without proper nutrition, your body will become more prone to health disorders and you may suffer fatal diseases.

An unhealthy diet or low nutritional content can reduce your performance and development. A balanced diet can lower the risk of many health problems. 

Exercise is also an important thing that you must do regularly. Doing exercise regularly can boost your metabolic rate, improve the health of the heart, and reduce the risk of diseases such as diabetes and blood pressure.

According to the health department of the United States, diet can cause heart disease, cancer, stroke, and type 2 diabetes. These diseases top leading causes of death.

Foods For a Balanced Diet:

As discussed before, a healthy diet must include all the essential nutrients. Healthy fats, carbohydrates, vitamins, minerals, protein, and antioxidants should be part of your diet.

To get all these nutrients, your diet should include protein foods, collagen peptides, dairy, fruits, fresh vegetables, and grains.

Some people follow a vegan diet for the health benefits and various other reasons. They don’t eat meat, fish, and dairy products and unable to get the nutrients these foods contain. If you are vegan, you must eat alternates of these foods otherwise your body will suffer nutrients deficiency.

Foods to Avoid:

A balanced diet must include healthy foods and some foods are restricted as they are not good for health.

These foods include

  • Highly processed foods including processed meat. Processed foods are low in nutrients. Instead of processed foods, eat whole foods.
  • Added sugar is also not good for health. Avoid foods that contain added sugars.
  • Trans fats, refined grains, and salt.
  • Alcohol or tobacco.

Some healthy fruits are not for everyone. If you are diabetic or patient of blood pressure, consult a doctor for a proper diet plan.

Benefits of a Balanced Diet:

A balanced diet provides you minerals, vitamins, antioxidants, and other nutrients to keep the body healthy. It also boosts your performance by improving the health of the brain. A balanced diet protects you from various health disorders, diseases, and health complications.

A healthy diet can improve your sleep and brain functionality. Below are some benefits of a healthy diet.

Control Body Weight:

A healthy diet is usually rich in protein, fiber, and other healthy nutrients. It contains a minimum amount of carbohydrates, calories, and energy.

In this way, a healthy diet can maintain your weight and help you get rid of extra pounds.

Comfort Sleep:

Sleep trouble is very common these days and many people suffer it due to an unhealthy diet. They take sleep pills to prevent it and do many other things. There are different reasons for sleep trouble on of them is an unhealthy diet.

Try to improve your diet and eat a balanced diet. This will improve the quality of your sleep.

Enhanced Brain Performance:

Our brain needs specific nutrients to function properly. Lack of these nutrients can reduce brain functionality. Eating a balanced diet can improve the performance of the brain.


Diet plays an important role in your health. There are different benefits of a balanced diet. It can lower the risk of various diseases and boost your overall performance.

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