Principles for a Balanced Diet

September 26, 2025

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What Is A Balanced Diet?

A Balanced Diet is a meal plan that provides all the essential nutrients—carbohydrates, proteins, fats, vitamins, minerals, fiber and water—in the right proportions.

It includes a variety of foods from all major food groups, ensuring enough energy for daily activities and supporting overall growth, immunity, and long-term health.

Following a balanced diet not only supports proper body functions but also helps prevent nutrient deficiencies and lifestyle-related diseases.

Balanced diet

FDA-Recommended Nutrient Distribution in a Balanced Diet

The food guide pyramid helps in selecting the right combination of food groups for a healthy eating pattern.

Carbohydrates: 45–65% of total calories
Proteins: 10–35% of total calories
Fats: 20–35% of total calories

Along with these macronutrients, a diet should include micronutrients like vitamins, minerals, and dietary fiber for better digestion and immunity.

Eating for Wellness: Simple Rules for a Balanced Diet

Promoting an eating healthy campaign is essential for encouraging long-term wellness and preventing lifestyle diseases. Based on research data, the following healthy eating principles are advocated:

✅ Moderation in All Things

A balanced diet should include all essential food groups every day. Limit the intake of fats, oils, and sugars while focusing on whole foods. The food guide pyramid is a useful tool to plan meals. Include:

✅ Variety is the Spice of Life!

Ensure variety in diet by consuming different foods from each group. Avoid repetitive meals and food fads, as they can limit nutrition and affect social habits. A colorful plate ensures diverse nutrients for better health.

✅ Eat What is Enough!

Caloric requirements differ by age and gender. On average:

An adult man needs about 2,400 calories daily
An adult woman requires about 2,100 calories daily
Pregnant woman and Lactating mothers require additional calories of 300 and 450 respectively

Eating according to your body’s needs prevents both undernutrition and overeating.

✅ One Man’s Meat is Another Man’s Poison

Dietary patterns such as vegetarianism and non-vegetarianism influence health in different ways:

Vegetarian diets are often linked to a lower risk of obesity, heart disease, hypertension, and colon cancer due to higher intake of plant-based foods rich in fiber, antioxidants, and essential nutrients.

Vegan diets, which exclude all animal products, can provide many health benefits but may also increase the risk of nutrient deficiencies such as calcium, iron, and vitamin B12. Including whole grains, germinated seeds, fortified foods, and supplements can help maintain balance.
On the other hand, individuals who consume a high proportion of daily calories from non-vegetarian foods may face increased risks of cardiovascular disease, certain cancers, and type 2 diabetes, especially if the diet is rich in red or processed meats.

✅ Enough is as Good as a Feast

There is no single “perfect diet.” Instead, focus on choosing better food options every day. Humans are naturally omnivorous, and our body’s enzyme system adapts to different foods. The goal is to find balance and sustainability in your eating habits.

Balanced Diet Plan for Adults and Adolescents (2400 Calories)

The daily requirement for an adult sedentary male or an adolescent boy is approximately 2400 calories (1 unit of energy). Below is an ideal composition:

Balanced diet composition (2400 Calories)
Food Item	Quantity	Calories
Cereal	400 g	1400
Legumes	60 g	230
Roots & Tubers	50 g	50
Vegetables	50 g	50
Green Leafy Vegetables	50 g	50
Fruits	50 g	50
Milk / Curd	250 ml	150
Oil / Fats	30 g	270
Sugar	30 g	120
Total	—	2370