A balanced diet is one that provides your body with the right proportions of essential nutrients—carbohydrates, proteins, fats, vitamins, minerals, and water. It ensures proper growth, energy, and disease prevention.
Key Components of a Balanced Diet:
1. Carbohydrates (45–55%)
Main source of energy
Choose whole grains, brown rice, oats, and millets instead of refined flour and sugar.
2. Proteins (20–25%)
Essential for muscle repair, immunity, and overall strength
Found in pulses, beans, lentils, eggs, fish, lean meat, and dairy.
3. Healthy Fats (15–20%)
Support brain health, hormone balance, and absorption of vitamins
Sources include nuts, seeds, olive oil, mustard oil, and fatty fish.
4. Vitamins & Minerals
Strengthen immunity, bones, and metabolism
Eat a variety of colorful fruits and vegetables daily.
5. Fiber
Improves digestion and maintains gut health
Found in vegetables, fruits, whole grains, and legumes.
6. Water
Keeps the body hydrated and flushes out toxins
Aim for 7–8 glasses of water per day (more in hot weather).
A Simple Balanced Plate:
½ Plate: Vegetables & Fruits (fiber, vitamins, minerals)
¼ Plate: Whole Grains (carbohydrates & fiber)
¼ Plate: Protein (pulses, eggs, fish, or lean meat)
Side: A small portion of healthy fats (nuts, seeds, or oil)
