A balanced diet is one that provides macronutrients (carbohydrates, proteins and fats) in proportion to support energy and physiologic needs and includes micronutrients like vitamins and minerals. It should also be low in salt, added sugars, saturated and industrially-produced trans fats, and animal-derived foods.

Leafy vegetables, fruits, whole grains, beans, nuts and seeds, fish, lean meats, dairy products and oils are all important parts of a healthy diet.

Reduces Risk of Heart Disease

A balance diet includes nutritious foods that provide vitamins, minerals, protein and fat. It reduces the risk of heart disease, high blood pressure and obesity. The diet is primarily composed of fruits and vegetables, whole grains, lean meats and low-fat dairy products. It should also be moderate in the amount of fat (including saturated and industrially-produced trans fat) and sugars.

A heart-healthy eating pattern is associated with a 44% lower risk of high blood pressure, which can damage blood vessels and narrow arteries. It also helps you maintain healthy cholesterol and triglyceride levels and may lower the risk of atherosclerosis, which can block the arteries.

Eating a balanced diet helps you avoid the excess salt, sugar and unhealthy fats found in processed foods. Instead, the diet includes foods that are minimally processed or prepared at home. These include leafy green vegetables, whole grains and other legumes, such as beans, chickpeas and lentils; fish, poultry and nuts; and low-fat and nonfat dairy products.

The dietary patterns recommended by various health organizations differ slightly, but they all recommend a balance of five food groups. A good place to start is with the United States Department of Agriculture’s “MyPlate” recommendations, which is based on current nutrition research. The MyPlate model suggests that half of your plate should be filled with fruits and vegetables; the other half should contain whole grains, proteins and legumes.

Reduces Risk of Cancer

Research has shown that a balanced diet containing fruits, vegetables, whole grains and healthy fats can significantly reduce cancer risk. It also helps control weight which is another major risk factor. In addition, some foods have specific cancer-fighting properties such as olive oil and garlic. A diet rich in cruciferous vegetables and allium vegetables such as broccoli, cauliflower, and mushrooms is also a good idea because they contain sulforophane which has been found to prevent tumor growth in animals.

In the Health Professionals Follow-up Study, those who ate the most cruciferous vegetables had a 41% reduced risk of bladder cancer. In another cancer prevention study, a high intake of these vegetables reduced the risks for oral, laryngeal, esophageal and stomach cancers. A diet rich in soluble fiber can also help reduce cancer risk, as the body doesn’t digest it. Aim for a minimum of 30 grams of dietary fiber daily, from foods like beans, berries, apples and pears.

While more research is needed into the role of a healthy eating plan in reducing cancer, it is estimated that 30-40 percent of all cancers could be prevented with diet and lifestyle changes. A well-balanced diet that includes non-starchy veggies, a quarter of your plate in protein and the rest in a whole grain makes an ideal foundation for optimal health.

Reduces Risk of Diabetes

A balanced diet provides the macronutrients (carbohydrates, fats and protein) needed to meet energy and physiologic requirements and the micronutrients (vitamins and minerals) required for normal growth and development and optimal health.

It includes a wide variety of foods from the five food groups - vegetables, fruits, whole grains, dairy and lean proteins - in recommended quantities. It also limits the amount of unhealthy foods, such as those high in saturated fat, added salt and sugar, as well as drinks that are too high in kilojoules.

A healthy eating pattern provides a variety of nutrient-rich foods that help prevent heart disease and diabetes. This diet includes vegetables and fruit that provide vitamins A, C and E and dietary fibre; whole grains that provide a source of complex carbohydrates; and low-fat dairy products and other non-meat sources of protein that supply amino acids.

It reduces kilojoule intake by choosing lower calorie options when possible, for example replacing full-fat dairy foods with skim or reduced-fat milk and using cooking methods that are less calorie-dense, such as grilling, roasting, baking and boiling rather than deep frying. It also reduces fat intake by limiting foods containing animal fats and processed, tropical oils that are high in saturated or trans fats and by increasing the intake of plant-based fats that are rich in monounsaturated or polyunsaturated fats, such as olive, canola, soybean, sunflower and corn oil.

Reduces Risk of Osteoporosis

A balanced diet provides the body with the nutrients it needs for optimal health and proper functioning. It consists of a variety of foods from each of the five groups: fruits and vegetables; lean protein (eggs, fish, soy products and low-fat dairy); grains; and healthy fats. It also contains adequate amounts of water to hydrate the body and support healthy weight.

In addition to promoting bone health, a balanced diet can help reduce the risk of osteoporosis. This chronic disease is characterized by low bone density, increased risk of fragility fractures and high morbidity and mortality. It can be reduced by ensuring an adequate intake of calcium and vitamin D, performing regular weight-bearing exercise, and abandoning bad habits such as excessive alcohol consumption and smoking.

Conclusion

A balanced diet should consist of half of a person's plate being filled with non-starchy vegetables and fruit, which provide vitamins A and C, folate, and dietary fiber. The other half should include a serving of protein, such as beans or low-fat dairy products, and a quarter serving of carbohydrates. The carbohydrates should be primarily whole grains rather than refined foods such as white bread, pasta and rice. It is important to eat a variety of foods and to limit ultra-processed food, sugar, sodium and saturated fats. A registered dietitian can create a balanced diet tailored to the individual's health needs and dietary preferences.