Balanced Diet

A balanced diet is important for health. It includes a variety of food items that provide vitamins and minerals. Balanced diet is a key component of good health. It includes a variety of food items that provide vitamins, minerals, and fiber. Eating foods in moderation is also important to avoid poor nutrition and weight gain.

What is balanced diet?

Balanced diet is a diet that is healthy and nutritious. It consists of a variety of food groups and is low in fat and sugar. This can be achieved by eating whole grains, vegetables, fruits, nuts, beans, eggs, fish and poultry. Balanced diet is a diet that provides all of the nutrients and calories your body needs. It is also called healthy diet.

A balanced diet consists of:

  • Vegetables
  • Fruits
  • Whole grains
  • Legumes
  • Proteins from plant and animal sources
  • Dairy products

The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

In addition, a balanced diet should provide other non-nutrients such as dietary fibre, antioxidants and phytochemicals which bestow positive health benefits. Antioxidants such as vitamins C and E, beta-carotene, riboflavin and selenium protect the human body from free radical damage. Other phytochemicals such as polyphenols, flavones, etc., also afford protection against oxidant damage. Spices like turmeric, ginger, garlic, cumin and cloves are rich in antioxidants.

Why is balanced diet important?

The importance of a balanced diet is widely known and understood. However, it is not always easy to maintain a healthy diet.

It depends on the person’s age and physical condition. For example, people who are pregnant or breastfeeding need to follow a balanced diet because they need extra nutrients for their baby. On the other hand, people who are elderly or have health problems will benefit from following a balanced diet as it helps them maintain health.

It’s hard to know what nutrients you need on a daily basis and what your body needs. That’s where AI comes in handy because it can help create personalized diets based on your individual needs. There are many ways AI can be used to help people maintain a balanced diet like providing nutritional information, recommending recipes, and more.

Calorie intake

Calories are the amount of energy consumed by a living organism. They are often used as a measurement of the amount of work that has been done.

The average American woman needs about 2,000 calories a day to maintain her weight. The average American man needs about 2,500 calories a day to maintain his weight.

Males tend to need more calories than females, and people who exercise need more calories than people who don’t.

Current guidelines list the following calorie intakes for males and females of different ages:

PersonCalorie requirements
Sedentary children: 2–8 years1,000–1,400
Active children: 2–8 years1,000–2,000
Females: 9–13 years1,400–2,200
Males: 9–13 years1,600–2,600
Active females: 14–30 years2,400
Sedentary females: 14–30 years1,800–2,000
Active males: 14–30 years2,800–3,200
Sedentary males: 14–30 years2,000–2,600
Active people: 30 years and over2,000–3,000
Sedentary people: 30 years and over1,600–2,400

Calories are a measure of energy in food. They are used to calculate the energy content of food. Calories are an important part of our daily lives, but many people struggle with their diet and exercise routine due to the high number of calories they consume every day.

Calories are a measure of how much energy your body needs to perform basic functions – such as breathing, circulating blood, and maintaining body temperature.

Empty calories

Empty calories are the calories that a person consumes without providing any nutritional value. There is no nutritional value in these foods, so they provide no physical or mental health benefits. They are often eaten by people who want to lose weight but don’t have the patience to stick to a healthy diet.

The source of your daily calories are also important. Foods that provide mainly calories and very little nutrition are known as “empty calories.”

Empty calories are found in foods like:

  • Cakes, cookies, and donuts
  • Processed meats
  • Energy drinks and sodas
  • Fruit drinks with added sugar
  • Ice cream
  • Chips and fries
  • Pizza
  • Sodas

However, it’s not only the type of food but the ingredients that make it nutritious.

A homemade pizza with a whole meal base and plenty of fresh veggies on top may be a healthy choice. In contrast, premade pizzas and other highly processed foods often contain empty calories.

Classification of Foods Based on Function

ENERGY RICH FOODS: Carbohydrates and fats

  1. Whole grain cereals, millets – Protein, fibre, minerals, calcium, iron & B-complex vitamins
  2. Vegetable oils, ghee, butter- Fat soluble vitamins, essential fatty acids
  3. Nuts and oilseeds – Proteins, vitamins, minerals
  4. Sugars – Nil


  1. Pulses, nuts and oilseeds – B-complex vitamins, invisible fat, fibre
  2. Milk and Milk products – Calcium, vitamin A, riboflavin, vitamin B12
  3. Meat, fish, poultry – B-complex vitamins, iron, iodine, fat

PROTECTIVE FOODS: Vitamins and Minerals

  1. Green leafy vegetables – Antioxidants, fibre and other carotenoids
  2. Other vegetables and fruits – Fibre, sugar and antioxidants
  3. Eggs, milk and milk products and flesh foods – Protein and fat

What to Eat for Balanced Diet?

A balanced diet is important for a healthy lifestyle. But it can be difficult to keep track of what you should eat and when. With AI assistance, it is easier to track your diet and make sure that you are eating the right foods at the right time.

There are two main types of diets – vegan and vegetarian diets. Vegan diets exclude all animal products while vegetarian diets exclude meat but allow eggs, milk, and dairy products.

A healthy, balanced diet will usually include the following nutrients:

  • Vitamins, minerals, and antioxidants
  • Carbohydrates, including starches and fiber
  • Protein
  • Healthy fats

A balanced diet will include a variety of foods from the following groups:

  • Fruits
  • Vegetables
  • Grains
  • Dairy
  • Protein foods

Examples of protein foods include meat, eggs, fish, beans, nuts, and legumes.

People who follow a vegan diet will focus entirely on plant-based foods. They won’t eat meat, fish, or dairy, but their diet will include other items that provide similar nutrients.

Tofu and beans, for example, are plant-based sources of protein. Some people are intolerant of dairy but can still build a balanced diet by choosing a variety of nutrient-rich replacements.

Foods to Avoid

The idea of a balanced diet is to avoid certain foods that are associated with certain diseases and health conditions.

You should avoid these foods if you want to maintain a balanced diet:

  • Highly processed foods
  • Fried foods
  • Sugary beverages
  • Added sugar and salt
  • Alcohol
  • Processed and red meat
  • Refined grains

One thing is clear that, what has been deemed “healthy” or “unhealthy” changes over time and varies from person to person.

Healthy Diet

A healthy diet will combine all the nutrients and foods groups mentioned above, but you need to balance them, too.

A handy way to remember how much of each food group to eat is the plate method.

  • Filling half your plate with fruits and vegetables
  • Filling just over one quarter with grains
  • Filling just under one quarter with protein foods
  • Adding dairy on the side (or a non-dairy replacement)

But individual needs will vary, so the USDA also provides an interactive tool, “MyPlate Plan” where you can enter your own details to find out your personal needs.


The balanced diet is a type of diet that consists of a variety of foods from different food groups. It is the ideal way to maintain health and prevent diseases. A varied and healthy diet is usually one that contains plenty of fresh, plant-based foods, and limits the intake of processed foods.

The human body needs nutrients and vitamins to function properly. In other words, it needs food to survive and thrive. There are different types of food that contain different nutrients in them like fruits, vegetables, grains, meat and dairy products. The human body can also absorb these nutrients through the digestive tract which helps in proper functioning of the body.

If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health.