You would have seen some people always high on energy while others can barely get up from their couch. What makes this difference is what is on their plate. A balanced diet is about making smarter choices that nourish your body and mind. This blog provides complete balanced diet information – what is a balanced diet, why it matters and a healthy balanced diet plan to help you make healthier choices.
What is a Balanced Diet and Why It is Important for Health
A balanced diet is a diet that contains the essential nutrients for your body in adequate amounts. It helps the body grow healthily. A balanced diet plan includes a variety of foods that give proteins, carbohydrates, healthy fats, vitamins and minerals.
The importance of a balanced diet is very significant as it supports both physical and mental health. Did you know that 70% of diseases are linked to poor diet? According to WHO1 —” A healthy diet helps to protect against malnutrition in all its forms, as well as non-communicable diseases (NCDs), including diabetes, heart disease, stroke and cancer”.
Following a balanced diet plan reduces the risk of diseases and improves your energy levels.
Benefits of a Balanced Diet
A balanced diet acts as an energy booster while providing many health benefits. Here are the top 11 benefits of a balanced diet.
- Keeps skin, teeth, and eyes healthy
- Supports muscles development
- Boosts immunity
- Strengthens bones
- Low risk of heart disease
- Supports healthy pregnancies and breastfeeding
- Helps the digestive system function
- Boost Mood
- Better Sleep
- Improved Memory
- Reduce the risk of Diabetes
How To Achieve A Balanced Diet : Balanced Diet Ideas
We bring you some balanced diet ideas to help you achieve your goal of following a nutritious and balanced diet plan
1. Eat Lots Of Colourful Veggies & Fruits
Keep your plate colourful. Following a rainbow diet which focuses on different coloured vegetables and fruits can help you get different nutrients.
2. Include Protein & Carbohydrate In Your Diet
Proteins are necessary for muscle growth and act as an immunity booster. A balanced diet for vegetarians should include plant protein in their diet. Carbohydrates are the fuel for energy.
3. Whole Grains Are A Must
Whole grains are better for digestion and energy because of their fibre content and micronutrients in the husk. Always choose whole grains over refined ones for a healthy balanced diet idea.
4. Dont Avoid Dairy Products
Diary products are rich in Calcium and protein along with vitamins for bones like Vitamin D and K2. This is essential for having strong bones and muscles. Adding probiotics for kids through dairy products, like curd or yoghurt can support digestion.
5. East Less of White i.e. Starch, Sugar & Salt
It is better to reduce the consumption of starch, sugar and salt if you are looking for a balanced diet food. These ‘white items’ can lead to lifestyle diseases like diabetes, high blood pressure and high cholesterol.
6. Drink Lots Of Water
Hydration is the key to good health. Drink lots of water. For more details, read our blog about how much water to drink in a day.
7. Opt For Wood Processed Oils
Wood-pressed oils are healthier than refined oils and is a must in your balanced diet idea. A healthier cooking oil can improve heart health.
8. Include Nutritious Supplements In Your Diet
If you are unable to keep up with overall nutrition and a balanced diet, or if you feel there is a nutritional gap, (which is very likely) add a good nutrition shake mix to your diet. Goold Monk’s health powder mix is created scientifically, to cover the nutrition gaps in diet.
Good Monk’s Nutritious Health Mix Powders Helping You Achieve A Balanced Diet
Family Nutrition Mix Value Pack Jar
Good Monk’s Family nutrition mix value pack jar is an ideal nutrition mix for a well-balanced diet. In our clinical test, 95% of people showed improved energy, immunity and gut health after using this nutrition mix. It has no taste or smell. You can just mix it with your normal food and have it. This all-in-one nutrition mix has multivitamins, probiotics, fibre and ayurvedic herbs like ashwagandha and Brahmi.
Healthy 50+ Nutrition Mix for Seniors
Healthy 50+ Nutrition mix is scientifically designed for older adults. It is a pre and probiotic dietary supplement that can be added to any food. It is safe for diabetes and higher BP as it contains no sugar or salt. Going through 160+ quality checks, Good Monk ensures that this is a safe and effective nutrition mix for seniors to achieve a well-balanced diet.
Good Monk Fiber Fix
Improve your family’s digestive health with Good Monk Fiber Fix. It helps you maintain regular bowel movements and increases good bacteria in the gut. Made of sun fiber (100% natural guar beans fiber) and probiotics, this fiber fix will help you achieve your balanced diet goals by keeping your gut healthy.
Nutrition Mix Combo
Take care of the wellness of the entire family with this combo pack. This nutrition mix combo pack contains Good Monk healthy nutrition mix for family and Good Monk nutrition mix for age 50+. Improve your family’s health with this 100% vegetarian nutrition mix by adding to their daily food.
Balanced Diet Food List
A balanced diet includes a variety of nutrient-rich foods that support overall health. Here is a balanced diet food list that you can easily find.
- Proteins: Lentils, chickpeas, eggs, paneer
- Carbohydrates: Whole grains like brown rice, oats, millets
- Healthy Fats: Nuts, seeds, olive oil, wood-pressed oils
- Fruits & Vegetables: Leafy greens, carrots, tomatoes, apples, bananas
- Dairy: Milk, curd, yoghurt, cheese, buttermilk
Balanced Diet Plan
Here is a simple one-day diet chart that you can use as a reference for your balanced diet plan Each body has different requirements. So it is recommended to contact your dietician for a customised diet chart.
Not: This chart is from the perspective of a balanced diet for vegetarians. Feel free to modify.
|
Time |
Meal Type |
Food |
|
7:30 AM |
Breakfast |
Option 1: Whole wheat parathas (without oil+ curd+ a handful of soaked almonds) Option 2: 1 Bowl of poha/upma with peanuts and vegetables + a glass of buttermilk Option 3: 1 plate of moong dal cheela/dosa with mint chutney |
|
10:30 AM |
Snack |
Option 1: 1 fresh fruit (banana, apple, papaya, guava) Option 2: Handful of roasted chana or makhana |
|
1:00 PM |
Lunch |
Option 1: 1 bowl of dal + 1 bowl of seasonal vegetables subzi + 2 multigrain rotis + salad + curd Option 2: 1 cup of brown rice + rajma/chole + cucumber raita Option 3: 1 bowl of khichdi with ghee + mixed veg sabzi + curd |
|
4:30 PM |
Snack |
Option 1: 1 handful of nuts and seeds + herbal tea Option 2: 1 vegetable sandwich (brown bread) + lemonade Option 3: 1 bowl of sprouts chaat with lemon juice |
|
8:00 PM |
Dinner |
Option 1: 1 bowl of dalia (broken wheat) with vegetables + curd Option 2: 1 multigrain roti + paneer bhurji + sautéed vegetables Option 3: 1 bowl of lauki/torai sabzi + 1 roti + salad |
|
10:00OM |
Light Snack (Optional) |
Option 1: 1 cup of warm milk with turmeric Option 2: A handful of walnuts or pumpkin seeds |
Conclusion
A balanced diet is a commitment to better health. By making small changes to your eating habits, you can make your body healthier. We hope this blog on balanced diet information will help you in the journey. For extra support, Good Monk brings you the health supplements you need to fill the nutrition gaps. Your health is in your hands. So why not start today?
References
[¹] WHO – Healthy Diet: https://www.who.int/news-room/fact-sheets/detail/healthy-diet
Frequently Asked Questions
1. What is a healthy balanced diet?
A healthy balanced diet is a mix of proteins, carbohydrates, fats, vitamins and minerals in the right amount. It keeps you healthy and reduces the risk of diseases.
2. What is a good balanced diet?
A good balanced diet consists of whole grains, lean proteins, fresh fruits and vegetables. It provides all essential nutrients for a healthy body.
3. How to make a balanced diet?
Include a variety of balanced diet foods like proteins, carbohydrates and healthy fats in every meal. Also, staying well hydrated is a part of balanced diet plan
4. What is a healthy balance meal?
A healthy balanced meal is a variety of fruits vegetables, grains, proteins and dairy products. Good monk’s healthy supplements can help you achieve a healthy balance in every meal.
