What Is A Healthy Balanced Diet?

A healthy balanced diet is essential for maintaining overall health and wellbeing. It is a diet that includes a variety of different types of foods in the right proportions, and that is rich in nutrients.

Eating a balanced diet can help to protect against chronic diseases such as obesity, heart disease, and type 2 diabetes. It can also help to maintain a healthy weight, reduce the risk of certain types of cancer, and promote overall health and wellbeing.

So, what should a healthy balanced diet include?

Fruits and vegetables should form a large part of any healthy diet. Aim to eat a wide variety of different types of produce, as each type has its own unique mix of nutrients. Fresh, frozen, canned, and dried fruits and vegetables can all be included as part of a healthy diet. Just be sure to choose options that are low in added sugars and sodium.

Lean proteins, such as chicken, fish, beans, and tofu, are also important for a healthy diet. These types of proteins are lower in saturated fat and calories compared to some other sources of protein, such as red meat. They can help to build and repair tissues, and are also a good source of energy.

Whole grains, such as brown rice, quinoa, and oats, are also an important part of a healthy diet. Unlike refined grains, whole grains retain all parts of the grain, including the bran, germ, and endosperm. This means that they are higher in fiber, nutrients, and antioxidants compared to refined grains. Choose whole grains over refined grains whenever possible, as they can help to lower the risk of heart disease and type 2 diabetes, and may also help with weight management.

Low-fat dairy products, or alternatives like almond milk, are a good source of calcium and other important nutrients. Dairy products can be a part of a healthy diet, but it is important to choose low-fat options to reduce the amount of saturated fat and calories consumed. Non-dairy alternatives, such as almond milk, can also be a healthy choice for those who are lactose intolerant or prefer plant-based options.

Healthy fats, such as avocado, olive oil, and nuts, are also an important part of a healthy diet. These types of fats can help to improve cholesterol levels, reduce the risk of heart disease, and provide a source of energy. Just be sure to consume them in moderation, as they are high in calories.

In addition to including these types of foods in your diet, it is also important to limit your intake of added sugars, salt, and unhealthy fats, such as trans fats and saturated fats. Added sugars are often found in processed and packaged foods, such as sweets, cookies, and soda. These types of foods can contribute to weight gain and increase the risk of chronic diseases. It is important to read labels and choose options that are low in added sugars.

Salt is also found in many processed and packaged foods, as well as in some types of restaurant meals. Consuming too much salt can raise blood pressure, which increases the risk of heart disease and stroke. It is important to choose foods that are low in salt, and to use herbs and spices to flavor food instead.

Unhealthy fats, such as trans fats and saturated fats, should also be limited in a healthy diet. Trans fats are often found in fried foods, baked goods, and processed snack foods, and can increase the risk of heart disease. Saturated fats are found in high-fat meats, full-fat dairy products, and some types of oils, and can also contribute to heart disease. Choose lean proteins, low-fat dairy products, and healthy fats, such as olive oil, instead.

About The Contributor

Dr Rachel Teoh Pui Pui 

Family Physician

Qualifications

MBBS (Spore 2002), Postgraduate Diploma, Postgraduate Diploma in Family M, DIP (Fam Med, 2009), DIP (Derm UK, 2007)