The last few years have seen science and health care embrace the importance of nutrition for overall health. You always hear about how important it is to eat healthily. But what is a healthy diet? Does a balanced diet only include a small serving of dry spinach? Luckily, a balanced diet offers variety and plenty of taste.
In this blog, we will look at:
- What a balanced diet is
- the food groups that make up a balanced diet
- the foods you may want to cut back on
- Benefits of a balanced diet
What is a Balanced Diet?
In short, a balanced diet is a diet that provides your body with the nutrients it needs to function in the best way possible. A balanced diet includes all the calories one would need for their daily intake. Five food groups can supply you with the proper nutrition.
- Fruits
- Vegetables
- Grains
- Dairy
- Protein
According to the Harvard School of public health, fruits and vegetables should make up half of your plate. Whole grains should make up ¼ of your plate, and a healthy protein should make up ¼ of your plate as well. Take a look at the healthy eating plate here.
Drink Water
Water is a crucial part of a balanced diet. Water helps to filter out toxins in your body. Furthermore, water helps keep your joints, flexible skin, and hair hydrated and helps to promote overall good health.
Exercise
Technically, exercise isn’t part of a balanced diet. However, exercise is essential for maintaining a healthy and balanced lifestyle. You don’t need to recruit Michael B Jordan to get a good workout. Are you feeling uneasy about working out? Walking is a great way to stay active and physically healthy no matter your fitness level.
Curious about the benefits of exercise? Check out our blog .
What Foods Should You Eat for a Balanced Diet?
Vegetables 
Vegetables have five subgroups:
- Dark Leafy green vegetables
- Starch Vegetables
- Veggies like eggplant and zucchini (other)
- Red and Orange Vegetables
- Beans and peas
Fruits
Fruits are an important part of a balanced diet. Fruits can be eaten whole or juiced in a juicer. It is best to get organic fruits to juice rather than processed fruit juice, as they contain high amounts of sugar.
Grains 
Grains have two subgroups.
- Whole Grains
- Whole grains contain more fiber and protein than refined grains.
- Refined Grains
- Refined grains are processed and contain less fiber and protein than refined grains.
- Quinoa, oats, and brown rice are examples of healthy grains.
Dairy 
Dairy can be a good source of calcium. The USDA recommends consuming low-fat dairy.
Low-fat dairy includes (but is not limited to:)
- Yogurt
- Soy milk
- Cottage cheese
Protein 
Nutrient-rich proteins are critical for a balanced diet. You can get nutrient-rich protein from
- Lean beef and or grass-fed beef
- Fish
- Beans
- Lean Chicken
- Lean turkey
- Some vegetables (in smaller amounts)
What Foods Should You Eat in Moderation?
It can be challenging to give up some food’s cold turkey. Luckily, eating foods in moderation that aren’t super healthy but taste good is possible. So, what foods should you avoid or eat in moderation? Foods that are highly processed are foods you will want to eat in moderation.
But what are heavily processed foods? They are foods made with five or more ingredients and are filled with sugars, oils, fats, salt, antioxidants, stabilizers, and preservatives.
Examples of highly processed foods include:
- sugary drinks (juices and sodas)
- chocolate and candies, and cookies
- ice cream and frozen desserts
- fast foods
- frozen meals (pasta dishes and pizzas)
- Foods from the bakery (bread and cakes)
- sausages and deli meats
It was tough for us here at CHN to see many of our favorite foods on this list. If you’re like us and still enjoy cake from time to time, you can choose healthier alternatives to your favorite processed foods at home.
What Are the Benefits of Eating Balanced Foods?
Eating a balanced diet has many benefits. Benefits of a balanced diet include but aren’t limited to:
- Weight loss
- Clearer skin
- Maintain your weight
- Better state of mind
- Improved mood
- More energy
- Living longer
- Anti-aging benefits.
- Improved digestion
- Better overall health
Bottom Line
A balanced diet is crucial to becoming the best version of yourself that you can be. The benefits of a balanced diet can improve your mind, body, and your mood! 5 food groups can give your body the nutrients that it needs to be as effective as possible. They are as follows: fruits, vegetables, protein, dairy, and grains.
Experts recommend limiting the amount of highly processed foods that you eat. These foods have high amounts of added salt and little to no nutritional value. Highly processed foods can also contribute to disease and inflammation.
Resources:
Balanced Diet: What Is It and How to Achieve It (Healthline)
How to eat a balanced diet: A guide (medicalnewstoday.com)
Limit highly processed foods – Canada’s Food Guide
The 4 categories of Processed Foods – FoodIndustry.Com
Going to the Gym: 5 Undeniable Benefits of Going to the Gym – Community Health Network – Blog (mychn.org)
