A balanced diet is a healthy diet that gives your body the nutrients it needs to function perfectly. For you to get the nutrition you need, the majority of your daily calories should come:

  • fresh fruits
  • fresh vegetables
  • whole grains
  • legumes
  • nuts
  • lean proteins

The Dietary Guidelines for AmericansTrusted Source explain how much of each nutrient you should eat every day.

Facts About calories

Health.gov listed the guidelines for calorie intakes of males and females of different ages:

Person Calorie requirements
Sedentary children: 2–8 years 1,000–1,400
Active children: 2–8 years 1,000–2,000
Females: 9–13 years 1,400–2,200
Males: 9–13 years 1,600–2,600
Active females: 14–30 years 2,400
Sedentary females: 14–30 years 1,800–2,000
Active males: 14–30 years 2,800–3,200
Sedentary males: 14–30 years 2,000–2,600
Active people: 30 years and over 2,000–3,000
Sedentary people: 30 years and over 1,600–2,400

Plenty of calories in food attributes to the quantity of energy stored in that food.

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Your body can’t function without the help of calories, because with calories the body performs important functions such as breathing, walking, thinking, and walking.

The average person needs approximately 2,000 calories every day to control their weight, but the amount will depend on their age, sex, and physical activity level.

The source of your daily calories is also important. Foods with lots of calories and very little nutrition are known as empty calories.

Foods that provide empty calories include:

  • processed meats
  • energy drinks and sodas
  • pizza
  • fruit drinks with added sugar
  • cakes, cookies, and donuts
  • sodas
  • ice cream
  • chips and fries

However, The ingredients make it stand out nutritious. Moreso, homemade pizza is a healthy choice provided it contains plenty of fresh veggies and a wholemeal base on top.

Additionally, other processed foods and premade pizza are often empty calories.

Furthermore, for you to maintain a healthy lifestyle, limit your intake of empty calories, and rather get your calories from foods that are rich in other nutrients.

Importance of balanced diets

A balanced diet is like an umbrella of your life because it supplies your body with lots of nutrients which enables the body to fuction effectively.

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What’s more, tell me how you would have fuction without the presence of balanced nutrition.

However, the immune is more prone to disease, fatigue, infection, and low performance.

Moreover, children who lack these nutrients are likely prone to slow growth, poor academic performance, and some kind of body infection.

What you need to eat for a balanced diet

Similarly, a healthy balanced diet will normally include the following nutrients:

  • carbohydrates, including starches and fiber
  • protein
  • vitamins, minerals, and antioxidants
  • healthy fats

A balanced diet will include a variety of foods from the following groups:

  • vegetables
  • grains
  • fruits
  • dairy
  • protein foods

Foods to avoid

Foods to avoid or limit on a healthy diet include:

  • refined grains
  • added sugar and salt
  • highly processed foods
  • trans fats
  • red and processed meat
  • alcohol


Vegetables are the main source of beneficial vitamins, minerals, and antioxidants. Dark, leafy greens are a great source of many nutrients.

They include:

  • kale
  • green beans
  • broccoli
  • spinach
  • Swiss chard
  • collard greens

Local, seasonal vegetables are often reasonable in price and easy to prepare.

Use them in the following ways:

  • as the base in soups, stews, and pasta dishes
  • roasted in a tray with a splash of olive oil
  • as a salad
  • in purées
  • as a side dish
  • in juices and smoothies


Refined white flour is featured in many loaves of bread and baked goods, however, it has little nutritional value.

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Notably, this is because much of the healthy substance is in the hull of the grain, or outer shell, which is removed during the manufacturing process.

Whole grain products include the entire grain, including the hull. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish.

Try switching from white bread, pasta, and rice to whole grain options.


Fruits are nutritious, they make a tasty snack or dessert, and they can satisfy a sweet tooth.

Local fruits that are in season are fresher and provide more nutrients than imported fruits.

Fruits are high in sugar, but this sugar is natural. Unlike candies and many sweet desserts, fruits also provide fiber and other nutrients. This means they’re less likely to cause a sugar spike and they’ll boost the body’s supply of essential vitamins, minerals, and antioxidants.

If you have diabetes, your doctor or dietitian can advise you on which fruits to choose, how much to eat, and when.

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Meats and beans are primary sources of protein, which is essential for wound healing and muscle maintenance and development, among other functions.

Animal protein

Healthy animal-based options include:

  • red meats, such as beef and mutton
  • poultry, such as chicken and turkey
  • fish, including salmon, sardines, and other oily fish

According to research, processed meats and red meats may increase the risk of cancer and other diseases.

However, some processed meats also contain a lot of added preservatives and salt. Fresh, unprocessed meat is the best option.

Plant-based protein

Nuts, beans, and soy products are good sources of protein, fiber, and other nutrients.

Examples include:

  • beans
  • walnuts
  • peas
  • almonds
  • lentils
  • sunflower seeds

Tofu, tempeh, and other soy-based products are beneficial sources of protein and are healthy alternatives to meat.


Dairy products provide beneficial nutrients, including:

  • calcium
  • protein
  • vitamin D

They also contain fat. If you’re seeking to limit your fat consumption, reduced-fat options might be best. Your doctor can help you decide.

For those following a vegan diet, many dairy-free kinds of milk and other dairy alternatives are now available, made from:

  • almonds and cashews
  • flax seed
  • soy
  • coconut
  • oats

These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows.

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Fats and oils

Fat is good for energy and cell health, but excess fat can increase calories above what the body needs and may lead to weight gain.

Over the years, guidelines have suggested avoiding saturated fats, due to concerns that they would raise cholesterol levels.

More recent research suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet about 10 percent or less of calories.

Trans fats, though, should still be withdrawn.

Instructions on fats can sometimes be hard to follow, but one scientist has suggested the following guideline:

  • Fats to limit: butter, cheese, and heavy cream
  • Healthy fats to eat: vegetable oils and fish oils
  • Fats to lose: trans fats, used in many processed and premade foods, such as donuts

Most specialists think olive oil to be a healthy fat, and especially extra virgin olive oil, which is the least processed type.

Deep-fried foods are often high in calories but low in nutritional value, so you should eat them sparingly.