What is a balanced diet?

A balanced diet is one that provides all the essential nutrients your body needs to function properly, maintain energy, and support overall health. It includes a variety of foods from different food groups in the right proportions, ensuring you get adequate amounts of carbohydrates, proteins, fats, vitamins, minerals, and fiber. Generally, a balanced diet consists of: 1. **Fruits and Vegetables:** Aim to fill about half your plate with a colorful variety of fruits and vegetables. They are rich in vitamins, minerals, fiber, and antioxidants that support your immune system and overall health. 2. **Whole Grains:** Make at least half of your grain intake whole grains, such as brown rice, whole wheat bread, oats, and quinoa. Whole grains provide more fiber and nutrients than refined grains, helping with digestion and sustained energy. 3. **Proteins:** Include lean protein sources like poultry, fish, beans, legumes, nuts, seeds, and eggs. Protein is essential for muscle repair, immune function, and hormone production. 4. **Dairy or Dairy Alternatives:** Incorporate moderate amounts of dairy products like milk, yogurt, and cheese, or fortified plant-based alternatives. These provide calcium and vitamin D, important for bone health. 5. **Healthy Fats:** Choose sources of unsaturated fats such as olive oil, avocados, nuts, and fatty fish while limiting saturated and trans fats found in processed and fried foods. In terms of proportions, a common guideline is the "plate method," where half the plate is fruits and vegetables, about a quarter is protein, and the remaining quarter is grains, preferably whole grains. Also, drink plenty of water and limit added sugars, salt, and highly processed foods. Consulting a nutritionist can help tailor these guidelines to your specific health needs and lifestyle. Adopting a balanced diet not only improves physical health but also supports mental well-being and long-term vitality.