So, What Exactly Is a Balanced Diet?

A balanced diet is about making conscious decisions regarding every detail of food preparation and consumption. Modern nutritional science helps us make the right choices. We’ll update your knowledge and explain why keeping a food diary could be your key to success.

Table of Contents

What Is a Balanced Diet?

Are you interested in a healthy lifestyle with more energy and physical performance? Or do you want to maintain your health and stay fit as you age? All of this depends largely on a balanced diet. Alongside regular physical activity, ensuring an adequate intake of nutrients is one of the most important things you can focus on. You should provide your body with exactly what it needs for optimal functioning and wellbeing through the food you eat.

But what exactly makes up a balanced diet? Nutritional science offers clear recommendations on how various food groups should be proportioned in your overall nutrient intake. Ideally, three-quarters of your food should come from plant-based sources, with the remaining quarter from animal products. Plant-based foods such as fruits and vegetables are rich in essential vitamins and minerals. While animal products make up a smaller portion, they are still important, helping you meet your protein and fat requirements.

A balanced diet also means ensuring variety on your plate. It’s not enough to simply focus on fruits and vegetables—you need to mix things up and focus on different types of produce. Feel free to experiment and try new things. The more variety you introduce, the less likely you are to miss out on vital nutrients. Try planning meals around seasonal and local produce to keep your diet diverse.

What Is the Food Pyramid?

We can’t discuss balanced nutrition without mentioning the food pyramid. The German Federal Centre for Nutrition (BZfE), based on recommendations from the German Nutrition Society (DGE), provides the food pyramid as a guide for selecting foods. The goal is to achieve a diet that is balanced, varied, and healthy, with sustainability also playing a role. The pyramid is divided into portions:

  • Six portions of drinks form the pyramid's broad base. These should consist of six large glasses of water or unsweetened fruit and herbal teas.
  • Next are five portions of fruit and vegetables, which help fill you up while providing few calories.
  • In the middle are four portions of bread, grains, and side dishes to supply energy.
  • Just below the top, you’ll find two portions of milk and dairy products, one portion of legumes, meat, fish, or eggs, two portions of oils and fats, and one portion of nuts and seeds.
  • At the top sits a single portion of extras. A little treat such as sweets or snacks is fine in small amounts, helping to ensure a balanced diet that also makes you feel good.

Why Keeping a Food Diary Helps

A food diary is one of the most practical tools to help you achieve a balanced diet. It allows you to track several key aspects of your nutrition and eating habits. Here’s what you should note:

  • What did I eat? If you’re cooking at home, list all the ingredients, including any spices.
  • How much did I eat? Note portion sizes and calorie intake.
  • When did I eat? Document the times of your meals. You might notice patterns like snacking too much in the evenings.
  • How much do I drink? Record your liquid intake, including calories from drinks.
  • Where and in what context do I eat? Are most of your meals at home or at work? This can help identify stressors that may negatively affect your eating habits.

Tips for Everyday Nutrition

There are many ways to optimise your diet and make it more balanced. Here are some valuable tips that are easy to implement into your daily routine. After all, eating healthily is also a mindset, and your behaviour plays a major role in how well you maintain your health:

  • Avoid trans fats, which are often found in processed foods and fast food. Instead, focus on healthy fats such as those found in nuts, olive oil, avocados, and fatty fish.
  • Try to source more of your energy from proteins rather than carbohydrates, which can help stabilise your blood sugar levels.
  • Salt and sugar are poor flavour enhancers. Opt for herbs and spices to season your meals instead. They add valuable phytonutrients, which act as antioxidants.

At a Glance

  • 01.

    A balanced diet provides your body with essential nutrients, promoting long-term health. It should primarily consist of plant-based foods, supplemented by small amounts of animal products.

  • 02.

    Keeping a food diary helps you track your eating habits, analyse your nutrient intake, and discover ways to improve your diet for a healthier lifestyle.

  • 03.

    Simple tips like avoiding trans fats, reducing salt and sugar, and focusing on protein can help optimise your diet and make healthy eating easier in your day-to-day life.

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Immune System

1: Copper, folate, selenium, zinc, and vitamins A, B12, B6, and C contribute to the normal function of the immune system.

Metabolism

2: Vitamins C, B6 and B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper, and manganese contribute to normal energy-yielding metabolism. Biotin, zinc, and chromium contribute to normal macronutrient metabolism. Vitamin A and riboflavin contribute to normal metabolism of iron. Zinc contributes to normal acid-base metabolism.

Healthy Cells

3: Vitamins E and C, as well as riboflavin, zinc, copper, manganese and selenium, contribute to the protection of cells from oxidative stress. Zinc contributes to normal DNA synthesis. Phosphorus contributes to normal function of cell membranes.

Mental Performance; Mental Focus; Nervous System; Psychological Function

4: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and folic acid contribute to the reduction of tiredness and fatigue. Pantothenic acid contributes to normal mental performance. Zinc contributes to normal cognitive function. Vitamins C, B6, B12, thiamine, riboflavin, niacin, biotin, and copper contribute to normal functioning of the nervous system. Thiamine, niacin, vitamin B6, vitamin B12, biotin, folate, and vitamin C in AG1 contribute to normal psychological function.

Healthy bones

5: Calcium contributes to the maintenance of normal bones. Protein, phosphorus, zinc, and manganese contribute to the maintenance of normal bones. Vitamin C contributes to normal collagen formation for the normal function of bones.

Cardiovascular System

6: Thiamine contributes to the normal function of the heart. Vitamins B6 and B12 contribute to normal red blood cell formation. Vitamin C contributes to normal collagen formation for the normal function of blood vessels.

Skin, hair, nails

7: Vitamin A, riboflavin, niacin, biotin and zinc contribute to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Biotin, zinc and selenium contribute to the maintenance of normal hair. Copper contributes to normal skin and hair pigmentation and to normal connective tissue. Selenium and zinc contribute to the maintenance of normal nails.

Hormonal Health

8: Vitamin B6 contributes to the regulation of hormonal activity. Pantothenic acid contributes to normal synthesis and metabolism of steroid hormones, vitamin D, and some neurotransmitters. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to normal thyroid function and normal spermatogenesis. Zinc contributes to normal fertility and normal reproduction. Chromium contributes to the maintenance of normal blood glucose levels.

Digestion

9: Calcium contributes to the normal function of digestive enzymes. Biotin contributes to the maintenance of normal mucous membranes (e.g., intestinal mucosa).

Muscles

10: Calcium contributes to normal muscle function. Proteins contribute to the maintenance of muscle mass and an increase in muscle mass.

Healthy eyes

11: Vitamin A, riboflavin and zinc contribute to the maintenance of normal vision.

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