Balanced Diet – Foods to Eat and Avoid

A balanced weight loss program is vital to sustaining a wholesome weight and good well being. It goes with out saying that your physique wants all of the vitamins from meals to perform appropriately, corresponding to carbohydrates, protein, fat, minerals, and nutritional vitamins. Therefore, a balanced weight loss program incorporates meals of various varieties, portions, and proportions to meet your physique’s dietary necessities.

While a balanced weight loss program doesn’t discriminate between meals teams, you should have the fitting information and steerage when consuming “energy-rich but nutrient-poor” meals. 

There’s nobody-dimension-suits-all when it comes to a balanced weight loss program. Since everybody has completely different dietary wants, the fitting weight loss program for good well being varies from particular person to particular person. However, following a holistic weight loss program that covers all of the important meals teams and is low in unhealthy vitamins is a superb approach to reside a wholesome way of life.

What is a Balanced Diet?

A balanced weight loss program includes the fitting proportion of meals from all the key meals teams to present the physique with preferrred diet. In basic, it gives round 60-70% of whole energy from advanced carbohydrates, 20-25% of whole energy from wholesome fat, and 10-12% from proteins.

However, these values differ primarily based on particular person requirement and varied different elements.Following a wholesome, balanced weight loss program offers you sufficient vitality, macronutrients, and micronutrients to keep wholesome. 

The most essential rule of balanced consuming is to eat all meals with out skipping any meal small or massive. For a wholesome common grownup, a nicely-balanced weight loss program sometimes consists of three predominant meals and two snacks between meals. However, the meals teams’ proportion will be adjusted or modified primarily based in your particular wants or well being points (if any). 

A personalised balanced weight loss program is significant for the reason that bodily response to all meals is extremely particular person. Therefore, sure meals in a single particular person’s “good” weight loss program will be a part of one other’s “bad” weight loss program. Instead of blindly following the common dietary recommendation you see on the web, HealthifyMe may also help you with private dietary suggestions after contemplating a number of elements.

For occasion, HealthifyPro Continuous Glucose Monitoring and trendy algorithm can efficiently monitor your blood sugar response to completely different meals.

With the assistance of those values and your different parameters, certified dieticians customise your weight loss program to match your physique’s wants and keep away from potential hostile reactions to sure meals.

The CGM system exhibits you the way meals impacts your general well being in actual-time and empowers you to make extra knowledgeable choices about your meal planning on a day-to-day foundation. It unequivocally can lead to higher lengthy-time period well being outcomes.

Calories in a Balanced Diet

The preferrred quantity of energy in a balanced weight loss program will depend on whether or not you’re attempting to preserve the present weight, shed weight, or achieve weight. If you need your weight to keep constant, eat roughly the identical quantity of energy your physique makes use of. 

The variety of energy you want every day will depend on many elements, corresponding to age, gender, degree of bodily exercise, and metabolism. For instance, athletes who interact in excessive-depth exercises require extra energy than sedentary individuals.

Similarly, pregnant ladies or adolescents going by means of a development spurt want extra energy than older adults. Therefore, a balanced weight loss program that gives the fitting energy to your particular wants is essential for general health and nicely-being.

Why is a Balanced Diet Important?

The easy reply is consuming a balanced weight loss program helps you preserve good well being and really feel your finest. While some individuals, corresponding to athletes, could require further dietary supplementation, most of us can get all the pieces the physique wants by consuming varied meals.

In addition, research present that the meals you eat profoundly influence your psychological and bodily well being. So, your physique turns into extra weak to persistent illnesses, an infection, and fatigue with out balanced diet. 

Here is why nutritionally balanced weight loss program is important for each particular person:

Helps Control Weight

Fad diets will come and go. A balanced weight loss program is the one approach to management and preserve your weight for the  long run.

A balanced weight loss program could not end in weight reduction because it doesn’t concentrate on fats loss, reasonably it focuses on sustaining the present weight whereas giving applicable vitamins to your physique to perform nicely.  

Prevents Diseases and Infections

A balanced weight loss program can safeguard you in opposition to persistent illnesses corresponding to diabetes, weight problems, hypertension, and coronary heart illness.

In addition, the nutritional vitamins and minerals in a balanced weight loss program construct a strong immune system to battle infections. 

Improves Your Mental Health

Some research counsel an in depth relationship between weight loss program and psychological well being. For instance, a weight loss program excessive in glycemic load could set off melancholy and fatigue by means of hormonal imbalance.

On the opposite hand, a balanced weight loss program wealthy in greens, entire fruit, and entire grains enhance the perform of neurotransmitters and hormones, which reinforces a great temper. 

Maintain Brain Health

A research says that constantly following a balanced weight loss program regime could shield us in opposition to cognitive decline and dementia.

It is due to the suitable quantities of vitamin D, vitamin C, vitamin E, and omega-3 fatty current in balanced diets. Getting the right combination of vitamins additionally promotes development and higher pores and skin and hair.

What Makes Up a Healthy, Balanced Diet?

A balanced weight loss program is a diverse weight loss program enriched with important vitamins. However, consuming a balanced weight loss program will be easy. An glorious place to begin is by incorporating 5 servings of fruits and greens into your every day routine. 

Here are the 5 main meals teams it’s best to embody in your weight loss program for optimum well being:

Fruits and Vegetables

Fruit and greens are an integral a part of any balanced weight loss program. They are ample in fibre, antioxidants, nutritional vitamins and minerals, important for conserving the physique wholesome.

Fruit and greens ought to make up simply over one-third of your every day weight loss program, roughly 5 servings of various seasonal fruits and greens collectively per day.

Let’s take a peek on the vibrant fruits and greens:

  • Red, orange, or yellow greens like tomatoes, bell peppers, carrots, candy potatoes, and pumpkins are wealthy in lycopene, antioxidants beta carotene and vitamin C.
  • Purple and white greens like crimson cabbage, eggplant, cauliflower, mushrooms , berries, grapes wealthy in potassium, vitamin B, C and E.
  • Greens like spinach, brussels sprouts, beans, peas, and broccoli wealthy in vitamin A, C, Okay and, fibre.

Starchy Foods

Starchy meals or carbohydrates are the physique’s main vitality supply, making up roughly one-third of your weight loss program. Therefore, it’s important to perceive the several types of starchy carbohydrates and select more healthy choices to preserve a balanced weight loss program. For instance, change processed meals with entire grains.. 

Choosing unrefined starchy carbs helps preserve digestive well being and offers you extra fibre, nutritional vitamins and minerals. Moreover, a research exhibits that entire grain consumption (reasonably than refined grains) reduces your danger of coronary heart illness and kind-2 diabetes.


Dairy is probably the most nicely-identified supply of calcium and protein. For a balanced weight loss program, go for low-fats or fats-free dairy choices. Furthermore, eat fats-free flavoured yoghurts carefully since they typically comprise added sugar.

If you might be vegan, allergic, or illiberal to dairy, there are plant-primarily based alternate options derived from soy, nut, oat, or rice. Also, select fortified plant-primarily based dairy to make up for the nutritional vitamins and minerals normally current in animal milk. 


Protein, the storehouse of important amino acids, have to be one-eighth of your balanced weight loss program. Protein wealthy meals not solely assist us in constructing muscular tissues, but additionally increase our haemoglobin. Therefore, ensure that to embody diverse protein sources.

It will be vegetarian sources corresponding to beans, moong dal, urad dhal, paneer, tofu, nuts and seeds. For the non-vegetarians, good protein sources embody eggs, oily fish and meat.While selecting meat, go for  lean cuts corresponding to rooster and turkey and minimize down on processed meats.. 

Healthy Fats

Fats are a necessary a part of a  balanced weight loss program and contribute to about 15-20% of every day caloric wants.

They are additionally a big vitality supply and assist the physique retailer and present nutritional vitamins and synthesise hormones. However, it’s important to bear in mind to use fat carefully.

While fats is a necessary macronutrient, you want to be aware of the kind and quantity of fats you devour. Always select unsaturated fat over saturated fat. Saturated fat are current in crimson meat, pork, butter, margarine, cheese and coconut oil.

Studies have proven that consuming an excessive amount of of those meals can improve your coronary heart illness and stroke danger. You can maintain your coronary heart wholesome by selecting unsaturated fat from nuts, seeds, vegetable oils and fatty fish.

Read extra: Best Types of Fish to Eat and Avoid

The HealthifyMe Note

A balanced weight loss program includes meals from the 5 meals teams: fruits and greens, starchy carbohydrates, protein, dairy and wholesome fat. You are unlikely to embody all 5 in each meal, so the intention is to obtain a wholesome dietary stability throughout the day. This stability will be achieved by following a nicely deliberate balanced weight loss program plan designed by a professional nutritionist.In addition to stable meals, be sure that you drink a minimum of 6-8 glasses of water every day since hydration is equally essential. 

Foods to Eat and Avoid in a Balanced Diet

Foods to Eat

  • The vegetable group should embody leafy greens, legumes or beans, starchy greens, and different vibrant greens.
  • Nutritious protein decisions embody skinless poultry, lean beef and pork, fish, beans, peas, and legumes.
  • Eat low-fats dairy and soy merchandise corresponding to ricotta or cottage cheese, yoghurt, soy, or low-fats milk.
  • Healthful entire grains like brown rice, quinoa, oats, barley, and buckwheat
  • Fresh fruits, not juices, corresponding to apples, berries, bananas, stone fruits, kiwi, melons, pomegranates, and different seasonal fruits you want

Foods to Avoid

Some of the meals teams to keep away from in a balanced weight loss program embody:

  • Processed meals
  • Refined grains
  • Alcohol
  • Added sugar and salt
  • Fatty cuts of crimson meat and processed meat
  • Trans and saturated fat
  • Packaged meals and drinks.

The plate technique is a simple approach to stability the meals teams:

  • Half your plate with fruits and greens
  • Over one quarter with grains
  • Just below one quarter with protein
  • Adding dairy or a non-dairy alternative on the facet 

Sample Balanced Diet Charts for You to Try

Remember that the next plans are primarily based on a mean grownup’s customary weight and exercise degree. If you will have any pre-current medical circumstances, ensure that to comply with the recommendation of your physician or nutritionist.

A Balanced Vegetarian Diet Chart 

With cautious planning, a vegetarian weight loss program can guarantee every day necessities for vitamins corresponding to calcium, iron, zinc, vitamin D, vitamin B12, wholesome fat, and protein.

Day #1

  • Breakfast: Oatmeal bowl with fruit slices of your alternative
  • Lunch: 1 cup of cooked brown rice with a bowl of dal, sabji and salad
  • Dinner: 1 cup rajma + 1 cup cucumber raita + 2 chapati 
  • Snacks: 1 cup buttermilk + 5 almonds + 3 walnuts/ multigrain fats free khakra with tomato onion salad as a topping.

Day #2

  • Breakfast: 2 Idlis with vegetable sambar + inexperienced tea with out sugar and milk
  • Lunch: low fatpaneer curry (3 pcs) + 2 roti or 1 bowl of rice+ salad
  • Dinner: 2 medium stuffed roti (vegetable/dal) + 1/2 bowl curd+ salad
  • Snacks: 1 cup watermelon + 5 almonds + darkish chocolate (about six small items or two massive squares)/ sprouts salad.

Day #3

  • Breakfast: 1 bowl of poha + 1 glass fruit yoghurt smoothie(with out sugar)
  • Lunch: Stir-fried greens with brown rice + roasted tofu
  • Dinner: Stuffed eggplant + 1 cup cooked quinoa
  • Snacks: 1 glass buttermilk  1 cup chana chaat/ combined vegetable tikki with curd dip.

Day #4

  • Breakfast: 2 besan chilla + 1 cup sprouts salad + 
  • Lunch: Vegetable rice with one bowl of soya curry
  • Dinner: Homemade vegetable burger with baked candy potato fries
  • Snacks: Steamed corn with black tea or espresso/ tossed inexperienced salad with cottage cheese/ sliced apple

Day #5

  • Breakfast: Upma with chutney  + bowl of minimize fruit.
  • Lunch: 2 chapatis with a bowl of soya chunks curry + sabji + salad  or 1 bowl of vegetable khichdi + 1/2 cup yoghurt + sauteed soya chunks
  • Dinner: 1 cup quinoa with grilled veggies corresponding to carrots, mushrooms, tomatoes, onions, broccoli and bell peppers 
  • Snacks: Fruits salad/ Boiled chickpea salad

Day #6

  • Breakfast: A glass of lemon water + 2 Uttapam with coconut chutney
  • Lunch: A burrito bowl with brown rice, chickpea, salsa, flaxseeds, and different seasonings of your alternative
  • Dinner: Bean soup with Greek yoghurt
  • Snacks: Brown bread sandwich with paneer filling/ Unsweetened fruit smoothie

Day #7

  • Breakfast: 2 medium-sized dosa with chutney + sambar
  • Lunch: 2 entire wheat chapatis + combined greens curry + grilled mushrooms or paneer
  • Dinner: Mixed vegetable rice with bean sprouts salad +  tossed soya chunks
  • Snacks: Tea with much less sugar and milk + 2 digestive biscuits/ entire wheat toast + combined fruits salad

A Balanced Non-Vegetarian Diet Chart 

Day #1

  • Breakfast: Egg vegetable omelette (2 eggs) + 2 brown bread slices
  • Lunch: 2 roti + rooster curry with much less oil + combined vegetable salad
  • Dinner: 1/2 cup chana palak curry + 1/2 cup brown rice + cucumber carrot salad
  • Snacks: Tea/Coffee/Green Tea (1 Cup) + 4 almonds + 2 walnuts / Bowl of minimize fruits

Day #2

  • Breakfast: 1 cup poha + 1 glass Tulsi tea + in a single day soaked almond (5-6 items)
  • Lunch:  A bowl of combined vegetable rice  + 1/2 cup of sprouted beans + 3-4 items of pan-seared rooster
  • Dinner: 2 roti + 1/2 cup dal (lentil/mung/chana)+ salad/sabji
  • Snacks: 2-3 wholegrain crackers with one slice of low-fats cheese/ crushed fruits slushie with out sugar  

Day #3

  • Breakfast: 1 glass low-fats milk + 2 boiled eggs + 2 items of multigrain/bread
  • Lunch: Roti/Rice + sabji + rooster (gravy/dry)
  • Dinner:  2 medium stuffed roti (vegetable/dal)+ 1 bowl of raita
  • Snacks: Frozen fruits (bananas, berries, or mangos) blended with peanut butter and Greek yoghurt 

Day #4

  • Breakfast: Granola and fruit parfait
  • Lunch: Fish curry (2-3pcs) + rice (1 bowl)+ sabji or salad
  • Dinner: rooster sauteed (3 pcs) with combined vegetable soup
  • Snacks: A banana drizzled with two teaspoons of melted darkish chocolate 

Day #5

  • Breakfast: Multigrain bread with peanut butter + 1 serving of seasonal fruit + 1 glass of milk
  • Lunch: Grilled salmon or mackerel + 1 cup brown rice + 1 cup any veg curry
  • Dinner: 1 cup of quinoa rice with grilled greens and baked candy potato wedges
  • Snacks: 1 cup of fruit salad/  Chicken salad with bell pepper (1 quarter plate)

Day #6

  • Breakfast:  2 massive eggs (poached or boiled) on entire grain toast with 1 tsp unfold of alternative + 1 cup of black espresso
  • Lunch: Whole grain pasta with a tomato-primarily based sauce and rooster
  • Dinner: 2 tuna/rooster/turkey sandwiches
  • Snacks: A handful of nuts (30g) +1 cup of inexperienced tea/ bowl of combined fruits with chia seeds and yogurt. 

Day #7

  • Breakfast:  Rolled oats with milk + contemporary fruit 
  • Lunch: Roasted vegetable, rooster & quinoa salad
  • Dinner: Grilled rooster (utilizing olive oil) with mashed candy potato and steamed greens
  • Snacks: 1 cup yoghurt topped with 1 tbsp combined seeds/ sprouts chaat

A Balanced Vegan Diet Chart

Many individuals go for vegan weight loss program plans for varied causes, corresponding to well being, environmental or different private preferences. A vegan weight loss program excludes all animal merchandise from the weight loss program plan, together with milk and milk merchandise.

Instead, it focuses on plant-primarily based meals and drinks. It’s important to monitor your physique’s response when transitioning to a brand new weight loss program, particularly a vegan weight loss program, to make sure you’re getting the right combination of macro- and micronutrients.

Day #1

  • Breakfast: 1 cup sprouts salad + 2 stuffed paratha 
  • Lunch: 1 cup vegetable fried rice + grilled soya chunks
  • Dinner: 2 tofu and vegetable sandwiches 
  • Snacks: 1/2 cup roasted chickpeas + 1 glass of coconut water

Day #2

  • Breakfast: 1 cup metal-minimize oats with veggies + 1 cup of almond milk
  • Lunch: 1 cup of bean salad + 1 cup quinoa buddha bowl
  • Dinner: 1 1/2 cups Moong dal khichdi +  combined vegetable salad
  • Snacks: 1 cup of edamame in pods or one medium apple

Day #3

  • Breakfast: 1 glass of strawberry pineapple smoothie + 1 bowl of in a single day oats
  • Lunch: 2 chapati + 1/2 cup moong dal + sauteed mushrooms
  • Dinner: 1 cup of vegetable vermicelli + Boiled chana salad
  • Snacks: 1/2 cup of dry-roasted nuts and seeds of your alternative

Day #4

  • Breakfast: Tea with dairy-free or plant-primarily based milk + 2 idli/ uttapam with sambar 
  • Lunch: 2 medium-sized vegetable wrap with mint chutney
  • Dinner: 2-3 stuffed besan cheela + vegan yogurt + salad
  • Snacks: 1 medium orange/ sprouts steamed

Day #5

  • Breakfast: 1 glass banana berries smoothie made with unsweetened soymilk + 2 vegan pancakes
  • Lunch: 2 avocado toast with fried tomatoes
  • Dinner: 2 cups combined greens + 1/2 cup tofu stir fry + 1/2 cup rice
  • Snacks: 2 cups of air-popped popcorn/ sauteed boiled chana salad

Day #6

  • Breakfast: 2 slices of peanut butter and banana topping toast + 1 glass of lemon water/ besan cheela with mint chutney
  • Lunch:  1 cup quinoa + 1/2 cup chickpea curry/ brown rice with dal + sabji/salad
  • Dinner: 1/2 cup roasted cauliflower + 2 small entire-wheat bread slices + 1/3 cup hummus
  • Snacks: 1/2 cup of boiled corn and carrots + 1 cup of inexperienced tea

Day #7

  • Breakfast: 2 aloo paratha + mint coriander chutney + cup of combined fruits  
  • Lunch: 1 cup brown rice + 1 cup soy bean curry + 1/2 cup salad 
  • Dinner: 2 chapatis + 1 cup combined vegetable curry +  sprouts salad
  • Snacks: 1/2 cup chana chaat + 1 cup black tea or black espresso

Pro Steps for a Healthier You 

If you might be struggling to match into a brand new consuming plan or want to modify your weight loss program to a balanced one, HealthifyMe coaches can advise you on a felicitous weight loss program plan. .

The Pro Coaches will allow you to discover the fitting meals primarily based in your distinctive wants and private qualities, corresponding to age, gender, way of life, and well being circumstances.

HealthifyPro additionally comes with a Smart Scale to allow you to obtain your required weight by means of tried and examined approaches to weight administration.

Ria, the interactive AI, can information you all through the whole strategy of dropping/ sustaining weight. And primarily based in your metabolic parameters and Smart Scale readings, your well being coach will take advantage of appropriate and sustainable modifications to your weight loss program.

These modifications could embody enhancements to your consuming habits, modifications to the categories or quantities of meals, or changes to your degree of bodily exercise. 

Here are some professional ideas for having a balanced weight loss program daily:

  • Limit the consumption of refined, processed meals and minimize down on additional sugar and salt.
  • Watch what you eat. Refrain from consuming mindlessly or whereas doing different actions like watching television, taking part in video video games and so on..
  • Fix meal instances and adhere to them.
  • Choose entire grain bread as an alternative of refined one.
  • Increase your protein consumption, however don’t go overboard
  • Drink sufficient water
  • Bake, boil, steam, or roast as an alternative of deep frying
  • Try a minimum of one wholesome recipe a day


The advantages of consuming a balanced weight loss program transcend weight administration. It uplifts your bodily, emotional and psychological nicely-being. Conversely, when you’ve got an unbalanced weight loss program or are disadvantaged of wholesome meals, there are excessive probabilities of dealing with persistent illnesses, an infection, and fatigue. With HealthifyMe, discover what works for you and infuse your weight loss program with nutritious and wholesome choices. 

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