Why Do You Need a Balanced Diet: Proteins, Carbs and More

Think of your body as a well-oiled system, full of heavily built parts that function only through a fuel, named nutrients. Now, without this fuel, a machine will sputter; its performance may decline, and eventually, it may come to a gruelling stop. Our bodies may or may not respond to the lack of nutrients in a similar way. This is where the need to maintain a balanced diet comes in. Now, you might ponder what is a balanced diet and if maintaining it warrants a whole nine-yard commitment. Well, maybe.

In the fast-paced world that we live in, eating healthy doesn’t have to be all about restricted diets that can soon become a drag. Instead, try aiming for a well-structured balanced diet. Let’s venture further into the topic of its characteristics and the importance of a balanced diet in your daily life.

What is a Balanced Diet?

One of the most common needs to ensure a healthy lifestyle is a balanced diet. As per National Institute of Nutrition (NIN) and Indian Council of Medical Research (ICMR), a balanced diet is a nourishing wholesome diet which provides adequate proportions of essential nutrients from all food groups like Cereals & Millets; Pulses; Vegetables; Nuts, Oilseeds, & Fat; Green Leafy Vegetables; Fruits; Dairy; Roots & Tubers; Flesh Foods; Spices & Herbs.  At least 5-7 food groups among these should be consumed on daily basis

Generally, a healthy diet must contain sources of protein, carbohydrates, healthy fats, vitamins & minerals. It is necessary to maintain good health & also include other components like dietary fibre, antioxidants and phytochemicals which bestow positive health benefits.

ICMR-NIN’s My Plate for the Day provides guidance to achieve a balanced diet.

While planning a balanced diet for oneself, here are vital things to consider:

A Balanced Diet should provide adequate Carbs, Protein & Fats for a healthy individual. Each of these nutrients have an important role to play as mentioned below:

• 50-55% of total calories from Carbohydrates like millets, oats, cereals and whole wheat. Carbs form a major energy source for the human body which helps in sparing protein, by reducing the body’s need to breakdown protein (muscle tissue) for energy production. It provides glucose which is main source of energy for brain functioning. Dietary Fibre is also a complex carbohydrate which provides many benefits. Hence, it is recommended to consume more complex carbohydrates in the balanced diet.
• 20-30% of calories should come from total fats (visible & invisible) to ensure day-to-day functions. You can achieve it by incorporating healthy fats which you may find in avocados, nuts, seeds and olive or coconut oil, etc. There are three types of fats: saturated, monounsaturated and polyunsaturated fats. Fats derived from our diet are employed in the absorption of fat-soluble vitamins namely, vitamins A, D E & K. They also play a role of insulator, protective cushions of vital organs and is an important component of the membrane of every cell.
• 10-15% of total calories from Protein which can include lentils, eggs, lean meat, dairy products, nuts, seeds, etc. Proteins are the building blocks of the body. They help in maintenance of muscle mass & bones, form essential body compounds like enzymes, hormones, etc.

• Micronutrient-rich foods such as fruits and vegetables, nuts, seeds, etc. are great sources of essential vitamins and minerals. These micronutrients are indispensable for functions such as boosting your immunity, supporting metabolic processes as well as ensuring growth and development.

If you want to consume a balanced diet, it is imperative for you to understand the important nutrients you need to intake as per the food groups mentioned below. Worry not, we have made this information easily available to you with the table below. It includes the Recommended Dietary Allowances (RDA) & Food Group Allowances which can help you craft a balanced meal for yourself.

*RDA’s basis NIN-ICMR, 2020 (selected few for example)

*Suggested food groups for a balanced diet to meet daily nutrient requirements, Dietary Guidelines for Indians, 2024

Along with Balanced diet a healthy individual should:

• Drink 7-8 glasses (~2litres) of water per day
• Have exposure to sunlight for obtaining Vit D.
• Engage in 30-45 minutes of physical activity (like brisk walking, jogging, cycling, etc.)
• Sleep for 8 hours for good health.

Also Read: What is Muscle mass And How Do You Maintain it.

Hence, understanding the significance of a balanced diet is integral for anyone aiming to live a healthy and fulfilling life. So, what is a balanced diet? It is more than quick fixes; it is an organised meal plan that includes all the prime food groups. This process may help in a balanced approach towards foods as a source of nourishment and growth, ensuring that your body is ready for daily activities. So, start your wellness and health journey and reap the benefits of a balanced diet.