Balanced Diet: The Essentials

The easiest way to stay in good health is to stick to a balanced diet. Switching to healthier foods and ensuring proper portions will guarantee better health.

But what exactly is a balanced diet?

For Best Results Get Balanced Diet: The Essentials Workbook

Healthy Eating for a Balanced Nutrition

The primary goal of a balanced diet is to receive a balanced amount of all the essential nutrients your body needs. A proper mix of different healthy food groups is key to healthy eating.

Beginning a healthy diet will not only help you lose weight, but it can also improve your eating habits. With a healthy eating plan that includes different foods, you lower your risk of heart disease, high blood pressure, and other illnesses.

Healthy Foods to Include


About a quarter of your healthy eating plate should consist of vegetables. They contain essential vitamins, nutrients, antioxidants, and minerals to keep your body strong.

It’s best to consume leafy and green vegetables such as:

  • Lettuce
  • Broccoli
  • Kale
  • Collard greens
  • Spinach
  • Swiss chard
  • Green beans


Like vegetables, fruits should ideally take up a quarter of your entire plate. Fresh fruit is a great alternative to sugary desserts. Even though it is sweet, it still contains essential nutrients, fiber, and vitamins for good nutrition.

While fresh fruit is always best, you can also opt for frozen and dried fruits to add to your healthy diet plan.

However, be sure to watch out for fruit juice. The often excessive amount of sugar in fruit juices makes them a poor diet choice.


Foods high in protein should take up another quarter of your plate. Regular protein intake is important for building stronger muscles and promoting faster wound healing in the body.

Animal-based protein options to eat for a balanced diet are:

  • Chicken
  • Turkey
  • Beef
  • Mutton
  • Fish

Be sure to choose lean meats and avoid fatty meat. While healthy fat is good, consuming it frequently can also increase your risk of developing heart disease.

Meanwhile, your plant-based protein choices include:

  • Tofu
  • Beans
  • Almonds
  • Walnuts
  • Lentils
  • Tempeh
  • Peas
  • Sunflower seeds

Whole Grains

The final quarter portion of your plate must contain whole grains. They are great sources of fiber, vitamins, and other essential nutrients.

Whole grains are healthier than refined grains because the entire hull or shell is still intact. Refined grains have the hull discarded, and that takes away most of the grains’ nutritional value. An example is white rice, which is brown rice that has been polished with the hull removed.

The best whole-grain options to include in your healthy diet plan are:

  • Brown rice
  • Dark rye
  • Whole wheat (or foods made from whole wheat flour)
  • Buckwheat
  • Quinoa
  • Oats
  • Wild rice
  • Whole grain cornmeal

Healthy Oils and Fats

As mentioned, fat and oils can also help you stay healthy. The recommended amount of daily fat intake needed to keep a balanced diet is around 27 grams.

Just be sure to steer away from saturated fat and trans fat. Examples of these are processed foods and fried foods. Likewise, you should also avoid donuts, chips, and other junk food.

Some foods that contain healthy fat are:

  • Extra virgin olive oil
  • Avocado
  • Chia seeds
  • Fish
  • Nuts
  • Ground flax


Finally, around three cups of dairy foods per day can contribute to a balanced diet. Dairy provides the body with calcium, vitamin D, and protein that strengthen your teeth and bones.

It’s better to go fat-free or low-fat when choosing dairy food. Opt for low-fat milk, cheese, yogurt, and kefir.

If you’re lactose intolerant, dairy alternatives such as oats, coconut, and soy milk are good options.

Beginning a Balanced Diet

Shifting to a balanced diet may be challenging, but even a small step goes a long way. To help you in your journey to having a balanced diet, make sure you follow the dietary guidelines. Balanced meals with different food groups are key to keeping a healthy diet.

Keep your plate filled with healthy food such as fruits, vegetables, protein, and whole grains. Some dairy and fat can also be added.

Optimize your overall health with the perfect balance of nutrition. We highly recommend trying out a good superfood powder like Organic Greens 365 to get your recommended serving of fruit and vegetables.

It contains all the nutrients, minerals, and vitamins you need for a healthy diet. The best part is that it’s easy to make — just add water, stir, and drink. Give it a try!

For Best Results Get Balanced Diet: The Essentials Workbook