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What Is A Balanced Diet? Definition, Tips And Guide

Updated on January 5, 2013


People around us have common questions regarding balanced diet such as; Is fat harmful, if weight is normal? Are three meals healthier than one? Are green vegetables better than fruits? Should we eat three, five or nine fruits daily? Is a balanced diet best for our health?

The traditional answers to these questions may prove to be wrong because of complex interaction between eating and health. So we all need a diet which full fills all our body needs to its fullest.

Your diet is what you eat every day. Your diet should contain all the nutrients including; carbohydrates, fats, proteins, mineral salts, vitamins, water and fiber. A diet containing all of these substances in suitable proportions is what you call a balanced diet. We are all different from each other; hence the balanced diet may vary for different people.


  • Children and young people need more protein in their diet than older people because they are still growing so protein is needed to build new cells.
  • A young girl who has a very active life will need as much as energy in her diet as a boy of the same age but older girls tends to need less energy than older boys.
  • People such as office workers will need less energy in their diet so their consumption of carbohydrates and fats are low reducing the risk of obesity.
  • People such as athletes or people with energetic jobs such as laborers need a lot of carbohydrates and fats to provide them the high energy they need for their very demanding jobs.



Balanced eating for good health should contain a low fat meals and suitable proportions of carbohydrates, proteins, minerals, vitamins, fiber and water.

Fruits and vegetables: Greater than six pieces of fruits with skins. A significant portion of pulses, beans and lightly cooked vegetables per day.

Meat and alternatives: Meat to be cooked without additional fat, white meat (poultry without skin) and fish meat are encouraged.

Fat and sugary foods: Avoid extra fat while cooking (you can grill, boil, steam or bake and avoid frying). Fatty spreads such as butters should be kept minimum and snack foods such as packet chips, biscuits, sweets and cakes are to be avoided.

Vitamins: Meat and vegetables are a source of vitamins A. While vitamin C can be obtained from citrus fruits, milk and vegetables. Vitamin D is obtained from fatty foods such as; dairy products, oily fish and egg yolk.

Fiber: 14grams per 1000kcal of fiber is recommended for children and adults.

Starchy foods: Breads, potatoes, rice, pasta etc. form the main starch energy source.

Refined sugars: Use fruits to add sweeteners. Low sugar drinks should be consumed. A 330ml can of normal carbonated soft drink can have 10 teaspoons or 40grams of refined sugar.

Fish: Go for fishes that are rich in omega-3 fatty acid.

Milk: This is a good source of protein and calcium.

Mineral salts: To be consumed from dates, pomegranates, dark green vegetables and red meat.

Water: At least 8-10 glasses for women and 12-15 glasses for men.


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    • Daniya Sheikh profile image

      Daniya Sheikh 5 years ago from Karachi

      Hey thanks for the info I will check him out! And no problem!

    • Astra Nomik profile image

      Cathy Nerujen 5 years ago from Edge of Reality and Known Space

      I read yesterday that the world's oldest man is Japanese and he's 115 years old. His diet consists of no meat and he eats porridge for breakfast every day, and fruit and vegetables. A curious thing is that all of the oldest living people who ever made it into the Guinness Book of Records were - without exception - not obese at all and actually "lean".

      Diabetes and weight issues did not arise in those people, and so never dogged any of the people when it came to longevity. Great hub on a balanced diet.

    • Daniya Sheikh profile image

      Daniya Sheikh 5 years ago from Karachi

      Your breakfast should include a high fiber and high carbohydrate content example: cereals, whole wheat bread etc.

      Must have fish at least 3 times a week because it helps to keep your nervous system and brain healthy. The diet should include many fruits (provide vitamins) and vegetables (they provide "beta-crotene")

    • expertscolumn profile image

      Stanley Soman 5 years ago from New York

      I know you said office workers need less energy in their diet, but what about looking at the computer screen all day? Working in an office myself, my eyes hurt and my brain hurts from studying, reviewing and other computer tasks. What kind of foods should i eat to maintain high energy without fats?