Balanced diet

Balanced Diet

A balanced diet provides the body with the right amounts of carbohydrates, proteins, healthy fats, vitamins, minerals, fibre, and water. It supports energy, healthy body weight, immunity, muscle function, brain health, and cardiovascular health.

Key components

Food group	Good sources	Main benefit
Whole grains & cereals	Oats, brown rice, whole-wheat roti, millets	Energy + fibre
Vegetables	Leafy greens, carrots, tomatoes, broccoli	Vitamins, minerals, antioxidants
Fruits	Apple, guava, orange, papaya, berries	Fibre + micronutrients
Protein	Dal, beans, eggs, fish, chicken, paneer, curd	Muscle and tissue repair
Healthy fats	Nuts, seeds, olive/mustard oil	Heart and brain health
Dairy/alternatives	Milk, curd, fortified alternatives	Calcium + protein
Water	Water, soups, unsweetened beverages	Hydration

Simple plate method

A practical approach is to make ½ of the plate vegetables and fruits, ¼ whole grains, and ¼ protein-rich foods, while using healthy oils in moderate amounts.

For heart health

Prefer:

Vegetables and fruits every day
Whole grains and high-fibre foods
Pulses, beans, nuts and seeds
Fish and other lean protein sources
Unsaturated vegetable oils

Limit:

Excess salt
Added sugars and sugary drinks
Deep-fried foods
Processed meats
Refined carbohydrates
Foods high in saturated and trans fats

Important: A balanced diet should be individualized according to age, activity level, body weight, pregnancy status, and conditions such as diabetes, kidney disease, or cardiovascular disease.

What is a balanced diet?

A balanced diet is one that gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet, you should consume the majority of your daily calories in:

fresh fruits
fresh vegetables
whole grains
legumes
nuts
lean proteins