A balanced diet is a diet that provides all the essential nutrients in the right amounts to maintain good health and prevent diseases. A balanced diet should include a variety of foods from all the food groups in appropriate portions.
The food groups include:
- Fruits and vegetables: They provide essential vitamins, minerals, fiber, and antioxidants that help protect against diseases.
- Grains: Whole grains like brown rice, quinoa, and oats provide complex carbohydrates, fiber, and B vitamins that help to keep you full and energized.
- Protein: Proteins are essential for building and repairing tissues and organs, and they also help to maintain a healthy immune system. Good sources of protein include lean meats, poultry, fish, beans, lentils, nuts, and seeds.
- Dairy: Dairy products like milk, cheese, and yogurt are rich in calcium and vitamin D, which are important for strong bones and teeth.
- Fats: Healthy fats like omega-3 fatty acids found in fish, nuts, and seeds, and monounsaturated and polyunsaturated fats found in olive oil, avocado, and nuts are important for maintaining heart health.
A balanced diet should also include limited amounts of added sugars, salt, and saturated and trans fats, which can increase the risk of chronic diseases when consumed in excess.