How to Achieve a Balanced Diet

In daily life, healthy eating habits have significant benefits for the human body. A well-balanced diet can play a therapeutic role in treating diseases and aiding the body’s recovery, while poor eating habits can disrupt normal physiological functions, leading to health issues.

Maintaining a balanced and healthy diet is crucial as it provides the body with the necessary nutrients and energy for each meal, following a systematic approach throughout the day.

As the saying goes, “Eat a good breakfast, have a hearty lunch, and keep dinner light.” This basic division of three meals a day is fundamental. A nourishing breakfast enhances brain function, a hearty lunch replenishes morning energy expenditure, and a light dinner focuses on digestion, ensuring a good night’s rest for renewed energy the next day.

Not only is the quantity of food important, but the variety is also crucial. Influenced by fad diets, some people restrict themselves to specific foods or follow trendy dietary patterns, disrupting the fundamental principles of a balanced diet and failing to meet the body’s daily nutritional requirements. It is essential to avoid such practices and strive for a well-rounded and balanced diet for a healthy lifestyle.

Scientists have devised a Healthy Eating Pyramid based on the daily intake of food, incorporating various components:

The base of the pyramid consists of grains, constituting a significant portion of the diet. Daily intake of grain-based foods should be around 200-300 grams, with whole grains and legumes accounting for 50-150 grams and potatoes for 50-100 grams.

The second layer includes vegetables and fruits, occupying a considerable space in the pyramid. Daily consumption should be 300-500 grams of vegetables, with dark-colored vegetables comprising more than half. It is recommended to eat fruits every day, with a daily intake of 200-350 grams.

The third layer consists of dairy and soy, providing high-quality protein and calcium. Daily intake should be equivalent to 300ml of liquid milk for dairy and 15-25 grams of soy for soy products.

The fourth layer comprises animal products, such as poultry, meat, fish, and eggs, supplying protein, fats, B vitamins, and minerals. Daily intake should range from 100-200 grams.

The pyramid’s tip emphasizes the moderate consumption of oil, salt, and sugar, with recommendations of less than 5 grams of salt, 25-30 grams of oil, and less than 25 grams of sugar.

How to Plan a Balanced Diet for a Day

Scientific Energy Distribution: Adults require approximately 1800 kilocalories for females and 2250 kilocalories for males daily. The distribution should be 55%-65% from carbohydrates, 10%-15% from protein, and 20%-30% from fat. Divide these energy requirements into 30% for breakfast, 40% for lunch, and 30% for dinner.

Diverse Food Types: A balanced diet should include staples, vegetables, and high-quality protein sources. It’s crucial not to omit any of these three categories to ensure daily nutritional needs.

Food Diversity: Diversifying food choices is a basic principle of a balanced diet. Aim for over 12 different food types each day, exceeding 25 types weekly, excluding cooking oils and seasonings. Distribute these foods across three meals and include 4-5 varieties for breakfast, 5-6 for lunch, 4-5 for dinner, and 1-2 for snacks.

In the pursuit of a healthy lifestyle, a balanced diet plays a vital role. By adhering to scientific energy distribution, diverse food types, and food diversity, one can create a dietary system that aligns with the body’s needs. Guided by the principles of a balanced diet, individuals can not only satisfy their taste buds but also provide the body with the necessary nutrients, contributing to a healthier life.

Common Queries about a Balanced Diet