A balanced diet can give your body the nutrients it needs to function properly. To get an adequate amount of nutrition in your weight loss diet, consumption of foods such as legumes, whole grains, fresh fruits and vegetables, nuts and lean proteins are necessary for healthy calorie intake.

The number of calories present is measured by the amount of energy stored in the food. The average person consumes about 2000 calories daily to maintain their weight. However, an individual’s daily calorie intake can vary immensely based on their age, gender and the amount of physical activity. People who exercise on a regular basis generally need more calories than people who don’t.

The calories you consume and the source from which it comes from is equally important. One of the main ways to benefit from a balanced diet is to limit the consumption of empty calories. These empty calories have little to no nutritional value (cakes, sugar syrup, butter, etc.).

What Food Groups to include in a Balanced Diet?

The core of a balanced diet consists of foods that are low in fats and sugars and high in vitamins and minerals. The following food groups are fundamental in carrying out a balanced diet.

Fruits

Fruits are a great source of nutrition as they are high in sugar. However, this sugar is natural and is much better than foods with added sugar. If you have any medical conditions such as diabetes, choose low-sugar fruits. For people maintaining the amount of carbohydrates they consume, fruits like melons and avocados will improve their overall diet.

Vegetables

Vegetables are considered to be the primary source of all the essential vitamins and minerals. Leafy greens such as spinach, kale, broccoli, etc. will contain the most nutritional value and should be consumed as a part of each meal.

Grains

Whole grains are prepared by using the entire grain, including the hull and provides more nutrition. Whereas in refined grains, the hull is disposed of resulting in less to no nutrients present. Substitute your white bread for whole-grain products.

Proteins

Protein is essential for proper muscle growth and brain development. The primary sources for protein are low-fat meats and beans such as chicken, fish, beef, etc. If you are looking to reduce the amount of fat and cholesterol, remove the skin and trim any excess fat when preparing the meat. If you refrain from meat completely, there are some healthy alternatives you can include in your balanced diet as well. Consumption of beans, peas, sunflower seeds, almonds, walnuts, etc. Tofu, tempeh and other soy-based products are seen as an excellent source for protein.

Dairy

Dairy provides your body with calcium and vitamin D. It is also a major source of fat, when consuming dairy, remember to choose small portions or fat-free milk or yogurt. Another good alternative is plant-based milk (made from flaxseed, almonds or soy) which is loaded with calcium and other nutrients.

Oils

It is recommended to use low-fat alternatives for oil-based products. Good oils (olive oil) consist of less fat content and can replace fattier vegetable oils in your balanced diet.

Deep-fried foods should be avoided as they contain an ample amount of empty calories.

What Food Groups to exclude in a Balanced Diet?

Reducing the consumption of certain food products can improve the well-being of your body. Some of the products that could hamper your weight loss balanced diet are as follows.

Alcohol

From the perspective of a healthy balanced diet, drinking alcohol is nothing more than consuming empty calories. They do provide your body with calories but these contain a very little amount of nutrients. The excess calories end up getting stored in the body as fat.

Refined Grains

These grains have a lower content of nutrients, they lack fiber and vitamins. There is a process through which the manufacturers add back some minerals called ‘enrichment.’ Although this process does not completely restore all the minerals lost. One of the main benefits of refined grains is that it has a longer shelf life than whole grains.

Solid Fats

Most solid fats are high in saturated fat content. Many animal products contain solid fats rich in cholesterol. These foods include the following.

• Cheese and all foods containing cheese.
• Sausages, bacon and ribs.
• Dairy products like ice cream.
• French fries when fried in a solid fat or hydrogenated oils.
• Chicken dishes with skin such as fried chicken.

Trans Fats

Trans fats are produced from vegetable oils. Naturally found in animal meat and milk products, trans fats are used to make bakery products like cookies, crackers, icing cakes, margarine and microwave popcorn. You should replace foods that have a high content of saturated and trans fats. Substitute products such as butter, milk, baked goods, etc. with foods that contain unsaturated fat (plant-based milk, avocadoes, tuna, etc.).

In a nutshell, a healthy balanced diet should include food from the 5 food groups listed below.

• Vegetables
• Fruits
• Grains
• Protein
• Dairy

Remember to choose healthy alternatives to processed food, carefully track your meal portions and avoid products with added sugar. The more fruits and vegetables you consume is bound to have a positive impact in maintaining your balanced diet and try as much as possible to refrain from skipping meals.