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Importance of Balanced Diet for Healthy Body and Mind

Updated on May 4, 2014

Why is balanced diet essential for a healthy body?

A nutrient rich diet combined with a right amount physical exercise and curbing unhealthy habits like drinking alcohol, smoking, eating junk foods is the starting point to have a good health and well being. A balanced diet is consists of consuming the right proteins, carbohydrates, and healthful fats. Eating various foods rich in vitamins and minerals, avoiding unhealthy foods, saturated fats and alcohol in all forms. Diet like this helps maintain your body’s daily energy requirements, support ideal body weight and aid in disease prevention.


A balanced diet effectively prevents sickness and diseases

A healthy and balanced diet supports your body to fight various diseases and infections. A body that is equipped with a good amount of essential nutrients helps the immune system to function effectively, which prevent infection, lowers the risk of serious diseases such as cancer, hypertension, arthritis, and heart problems, and even shields against seasonal allergies.


Help us maintain proper weight

Having a healthy diet helps us maintain a proper weight that also includes lowering the dangers your body will get for either being overweight or under nutrition. This can be achieved by bringing down the consumption of unhealthy fats and carbohydrates from the food you eat.


Eating healthy helps in overall body development

Having the necessary nutrients does not only boost health and defend against diseases; it also helps the body to develop and sustain proper growth. A healthy diet for this reason is essential particularly for growing kids and teens.


Makes us mentally healthy

A nutritious diet benefits our mental performance, creates energy, improves memory, and helps prevent the risk of mental deficiencies.


Balanced diet can make you more youthful

Eating foods with the right nutrients will not only enhance your inner-health on top of that it is also proven to be beneficial in the manner you look from the outside. The healthy radiance you see on people's hair and skin does not simply due to using some cosmetic products, but it also makes clear the healthy condition of the body inside and out by following a healthy diet.


The right way to achieve a balanced diet

The essence of a well-balanced diet can be achieve by eating foods that are rich in vitamins, minerals, and other nourishing substances and low on nonessential fats and sugars. The following are the necessary elements of a balanced diet.


Fresh fruits and vegetables

Aside from being a good source of nutrients, many fruits can be a wonderful snack. Choose fresh fruits that currently selling in your area they are newly harvested and give a good amount of valuable nutrients and minerals.

Fruits give your body the natural vitamins, nutrition, and anti-oxidants; they are very helpful in protecting your health and fighting different diseases. Most fruits are very low on fat and have high water content making them a wise choice for a wholesome treats. Study shows that a diet high on fruits can prevent diseases such as coronary disease, high cholesterol, and cancer.

Vegetables are important sources of key nutrients. Dark, leafy veggies essentially contain lots of nutrition and can be included on every meal. Some good examples are carrots, kale, tomatoes, broccoli, squash, spinach, and collard greens.

Experts recommend that we eat a minimum of five portions of a different fruit or vegetables daily. As long as you eat plenty of fruit and vegetables, then your chances of getting heart disease, hypertension, or intestinal cancer are reduced. Additionally, fruit and vegetables contain large amounts of fiber that helps maintain a healthy bowel movement. Issues like bowel irregularity and diverticulitis are unlikely to develop. Fresh fruits and veggies contain an abundance of vitamins and minerals, which are essential to keep you in good health, naturally low in fat, and are filling but definitely low calories.



Fiber helps prevent constipation and is important for proper food digestion. It also helps the digestive tract to function properly. In addition to this, fiber is there to help us not to overeat. Fiber can be found in mangoes, apples, and carrots. When eaten before a meal, they make us feel full, as a result keeps us from eating more food. It is better to focus on eating unprocessed foods that are naturally high in fiber, for example cauliflower, beans, corn, barley, celery, legumes, mushrooms and nuts. Do not overcook vegetables to retain the fiber content in them.



In the US, the consumption of refined white flour is higher than other types of grain. In the refining process, the outer shell of the grain is removed. The sad thing is, the hull is where most of the grain’s important vitamins and nutrients can be found. A whole grain, which is processed using the entire grain, includes the outer shell, in turn gives more nutrition. You can start by replacing white flour to whole-grain breads, cereals, and pastas.



Proteins are essential for total body growth, tissue and cell repair. Diet with insufficient protein can cause our muscles to become weak, trigger heart related illnesses, joint disease, cramping pains, hair thinning, sleep problems, and slow healing of wounds.

Foods high in essential proteins are various meats, poultry products, seafood, and most types of nuts, beans, as well as soy products. Animal products can be an excellent source of important amino acids, which support growth however they usually comes with high levels of fat. Oily fish can be added to your healthy options to get the necessary proteins and omega-3 fatty acids, which are vital to protect against heart disease. Additional sources of proteins are plant-based products, they usually have reduced amount of fat.



Oils must be used in moderation. In buying products that contain oil, choose the low-fat brands, for example buy low-fat sauces, dips, salad dressing and mayonnaise. Beneficial oils, like olive oil, can take the place of high-fat vegetable oil in your nutrition diet. Steer clear of eating foods that are deep-fried because they have high amount of unhealthy calories.

For those who like to start eating a balanced diet which can help improve your overall health, making a step by step adjustment can help you develop the way you eat steadily. You can switch to mineral water for high-calorie, high-sugar beverages, for starters, and changing from high-fat to low-fat dairy products. Choosing lean meats rather than high-fat cuts and choosing whole grains rather than processed ones can reduce your consumption of harmful fats and improve your dietary fiber diet. Fresh vegetables and fruits contain little sodium than canned items, and nibbling on fresh, crunchy foodstuffs like celery, apples and cucumber slice is health boosting than the fats and salt in burgers and junk foods.

A healthy and balanced diet is eating the right amounts of food


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    • dwelburn profile image

      David 3 years ago from Chesterfield, UK

      Great article on a balanced diet. Be careful of low fat brands though as they are often high in sugar.