write an essay on importance of balanced diet

Balanced Diet Essay for Students and Children

500 words essay on balanced diet.

We have grown up listening to the term ‘balanced diet’ in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Having a balanced diet has been encouraged by our childhood. After all, it is important in keeping our health well.

A person intakes appropriate amounts of proteins, minerals, and nutrients in a balanced diet. It is quite necessary for the smooth functioning of our body. If we consume a balanced diet regularly, we will always remain healthy. It lessens any chances of falling ill. Moreover, a balanced diet also boosts our immunity system.

Importance of a Balanced Diet

Most people believe that a balanced diet is definitely the key to a healthy lifestyle. It is rightly believed as even scientists say so. When we always consume a balanced diet, we will maintain our physical as well as mental health. A balanced diet must contain the proper foods that are consumed in apt quantities. A perfect balanced diet is composed of carbohydrates, proteins, fats, minerals, high fiber content, vitamins, and more.

Get the huge list of more than 500 Essay Topics and Ideas

Moreover, nowadays the trend of junk food is here to stay. People are not taking a balanced diet rather eating all sorts of harmful foods. It is more important than ever to tell people about the importance of a balanced diet. You cannot merely exercise and expect your body to stay fit. A balanced diet is crucial for that.

Most importantly, it is called a ‘balanced’ diet because it requires all the foods to be eaten in a balanced manner. For instance, if you intake large amounts of carbohydrates and a little amount of protein, then that will not be called a balanced diet, even if you are eating the right foods. The balance needs to be maintained for that.

How to Have a Balanced Diet?

One can always adopt a healthy lifestyle by starting to consume a balanced diet. Firstly, one must definitely increase the amount of liquid to consume in a day. Fluids are very important for the human body to function healthily. As almost 80% of our body is filled with water, we need it for good metabolism. Thus, start with drinking at least two to three liters of water every day. Moreover, try cutting down on the consumption of tea, coffee, alcohol, and other such addictive liquids.

Furthermore, one must always eat fresh vegetables and fruits. As fresh fruits and vegetables are great sources of fiber and vitamins, we must consume them for good body growth. Try to avoid eating deep-fried or overcooked food as it loses all its nutrients. The balanced diet must have the five essential elements, i.e. bitter, sour, sweet, pungent and salty. Also, the emphasis is on fresh fruits because the processed or packed ones do not have nutrients.

Most importantly, always chew your food patiently. Do not just swallow it after chewing for four-five times. This way your food won’t get digested properly. Savor the food slowly and steadily. Next, do not eat in excess. You must know when to draw the line and stop when you don’t have the appetite. Therefore, we see how a balanced diet will keep you healthy and fit. It will improve the quality of your life and keep all the illnesses away.

FAQs on Balanced Diet Essay

Q.1 Why is a balanced diet important?

A.1 Balanced diet is important because it keeps us fit and fine. It also prevents any illnesses or diseases.

Q.2 How can we have a balanced diet?

A.2 One can have a balanced diet by having a good amount of water. Furthermore, one must always consume fresh foods and chew slowly for proper digestion.

Customize your course in 30 seconds

Which class are you in.

• Travelling Essay
• Picnic Essay
• Our Country Essay
• My Parents Essay
• Essay on Favourite Personality
• Essay on Memorable Day of My Life
• Essay on Knowledge is Power
• Essay on Gurpurab
• Essay on My Favourite Season
• Essay on Types of Sports

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Download the App

Healthy Diet Essay

Consuming a healthy diet throughout a person’s life helps prevent malnutrition in all its forms, as well as a range of diet-related non-communicable diseases and conditions. But the increased consumption of processed food, rapid urbanisation and changing lifestyles have led to a shift in dietary patterns. People now consume fast food and do not eat enough fibre-rich fruits, vegetables and whole grains. So, to help students understand the importance of a healthy diet, we have provided a “Healthy Diet” essay.

Students can also go through the list of CBSE Essays on different topics. It will help them to improve their writing skills and also increase their scores on the English exam. Moreover, they can participate in different essay writing competitions which are conducted at the school level.

500+ Words Healthy Diet Essay

A healthy diet consists of simple, natural and/or well-cooked foods which promote health and protect us from diseases. It keeps our organ systems functioning well. The diet that we consume is decided by our socio-cultural norms, lifestyle patterns and the type of activities we are engaged in. A healthy diet includes nutrition, nutrients, food groups, a balanced diet and special dietary requirements.

Balanced Diet

A diet that contains all the essential nutrients like proteins, carbohydrates, fats, minerals and vitamins in the proportion required for the normal growth and development of the body is called a balanced diet. The important components of a balanced diet are cereals, pulses, milk, fruits and vegetables, fats and oil. A balanced diet constitutes a healthy diet. Thus, we all should try to follow a balanced diet.

Role of Nutrients

Nutrients that we obtain through food have vital effects on physical growth and development. It also helps in maintaining normal body function, physical activity and health. Nutritious food is thus needed to sustain life and activity. A healthy diet must provide all essential nutrients in the required amounts. Requirements for essential nutrients vary with age, gender, physiological status and physical activity. Dietary intakes lower or higher than the body requirements can lead to undernutrition or overnutrition, respectively.

Eating too little food during certain significant periods of life such as infancy, childhood, adolescence, pregnancy and lactation and eating too much at any age can lead to harmful consequences. An adequate diet, providing all nutrients, is needed throughout our lives. Eating a variety of foods from each food group is crucial for supplying the individual with all the essential nutrients that the body needs, including carbohydrates, proteins, fats, vitamins, minerals and water.

Special Dietary Requirements

The amount of food or nutrients required by a person in a day depends upon the need for energy. These needs are directly related to age and physical activity. During the rapid growth years, i.e. 12–22 years for boys and 12–18 years for girls, there is a gradual increase in daily food requirements. But as we grow old, our daily need for energy decreases. The amount of energy required by people engaged in low, moderate or high levels of physical activity differs. A sports person always needs to consume more calories than a non-sports person. Similarly, the dietary needs of a woman during pregnancy and lactation are higher.

Before we eat, we should think about what goes on our plate, cup, or bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods should be part of our diet. These contain the nutrients that we need to maintain a heart-healthy eating plan. Eating a healthy diet will keep our body fit, healthy and free from all kinds of diseases. With a healthy body and mind, we can enjoy our life and can achieve whatever we want in our life.

Students must have found the “Healthy Diet” essay useful for improving their essay writing skills. They can get the study material and the latest updates on CBSE/ICSE/State Board/Competitive Exams at BYJU’S.

Leave a Comment Cancel reply

Your Mobile number and Email id will not be published. Required fields are marked *

Request OTP on Voice Call

Post My Comment

Register with BYJU'S & Download Free PDFs

Register with byju's & watch live videos.

Home — Essay Samples — Nursing & Health — Diet — The Importance of a Balanced Diet for a Human Health

The Importance of a Balanced Diet for a Human Health

• Categories: Diet Healthy Food

About this sample

Words: 1006 |

Published: Sep 5, 2023

Words: 1006 | Pages: 2 | 6 min read

Table of contents

What is a balanced diet, benefits of eating a balanced diet.

• Eating whole grains like wheat, millets, oats and brown rice which are rich in complex carbohydrates, fiber, vitamins and minerals. Complex carbohydrates provide energy to the body.
• Including good proteins sources like lentils, beans, lean meat, fish, dairy and eggs. Proteins help build muscles and repair cells.
• Consuming healthy fats like nuts, seeds, olives and avocados. Fats help absorb vitamins and also protect organs.
• Eating plenty of fruits and vegetables which are great sources of vitamins, minerals, fiber, phytonutrients and antioxidants. These help boost immunity and prevent diseases.
• Drinking sufficient water and fluids like fruit juices, coconut water etc. Water helps transport nutrients and remove waste products.

Nutrients required by the body

Importance of consuming a wide variety of food rich in calories.

• Nuts like almonds, walnuts and pistachios
• Dried fruits like dates, figs and raisins
• Avocados which are high in healthy fats
• Full fat dairy like cheese and Greek yogurt
• Legumes like chickpeas and kidney beans
• Tofu and tempeh which offer plant based proteins
• Oily fish like salmon and mackerel
• Seeds like pumpkin, sunflower and flaxseeds

The role of calories in a balanced diet

• Maintains optimal body weight since it contains right proportions of carbs, fats and proteins
• Regulates digestion as it is high in fiber which promotes gut health
• Strengthens bones and teeth due to adequate calcium and phosphorus
• Boosts immunity owing to presence of antioxidant vitamins like A, C and E
• Reduces disease risk like heart problems, diabetes and cancer
• Enhances energy levels and stamina to undertake daily activities
• Improves muscle strength as it contains adequate proteins
• Prevents anemia resulting from iron deficiency
• Promotes healthy skin, hair and eyes since vitamins promote tissue growth
• Improves mood and cognitive function as brain requires various nutrients
• Allows for proper enzyme and hormone function in the body

Cite this Essay

Let us write you an essay from scratch

• 450+ experts on 30 subjects ready to help
• Custom essay delivered in as few as 3 hours

Get high-quality help

Prof Ernest (PhD)

Verified writer

• Expert in: Nursing & Health

+ 120 experts online

By clicking “Check Writers’ Offers”, you agree to our terms of service and privacy policy . We’ll occasionally send you promo and account related email

No need to pay just yet!

Related Essays

1 pages / 609 words

1 pages / 518 words

2 pages / 947 words

2 pages / 775 words

Remember! This is just a sample.

You can get your custom paper by one of our expert writers.

121 writers online

Still can’t find what you need?

Browse our vast selection of original essay samples, each expertly formatted and styled

Related Essays on Diet

Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., ... & Antonio, J. (2007). International Society of Sports Nutrition position stand: protein and exercise. Journal of the International Society [...]

Mattson, M. P., Longo, V. D., & Harvie, M. (2016). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58.Antoni, R., Johnston, K. L., Collins, A. L., & Robertson, M. D. (2018). [...]

Are you tired of fad diets and conflicting nutrition advice? In today's fast-paced world, the topic of diet and nutrition has never been more important or more confusing. With so much information available, it can be [...]

Proper nutrition is essential for overall health and well-being, especially for college students who are often juggling academic demands, extracurricular activities, and a busy social life. Houston Baptist School recognizes the [...]

I have chosen unhealthy diet as the lifestyle behavior that affects my health directly. An unhealthy diet is defined as the consumption of “high levels of high-energy foods, such as processed foods that are high in fats and [...]

Vegetarianism used to be an unusual lifestyle choice. Today, it is becoming more common and widely accepted by mainstream society. Healthy lifestyles have become more prevalent in the minds of many people in contemporary [...]

Related Topics

By clicking “Send”, you agree to our Terms of service and Privacy statement . We will occasionally send you account related emails.

Where do you want us to send this sample?

By clicking “Continue”, you agree to our terms of service and privacy policy.

Be careful. This essay is not unique

This essay was donated by a student and is likely to have been used and submitted before

Download this Sample

Free samples may contain mistakes and not unique parts

Sorry, we could not paraphrase this essay. Our professional writers can rewrite it and get you a unique paper.

Please check your inbox.

We can write you a custom essay that will follow your exact instructions and meet the deadlines. Let's fix your grades together!

Get Your Personalized Essay in 3 Hours or Less!

We use cookies to personalyze your web-site experience. By continuing we’ll assume you board with our cookie policy .

• Instructions Followed To The Letter
• Deadlines Met At Every Stage
• Unique And Plagiarism Free

Why a balanced diet is important for your health

Wondering why a balanced diet is important? These nutritionists weigh in

What is a balanced diet?

Why is eating a balanced diet so important, tips for having a balanced diet everyday.

You may be wondering why a balanced diet is important. The simple answer is eating a healthy, balanced diet is a vital part of maintaining good health and helping you to feel your best. While some groups of people, such as athletes, may require additional support by way of the best protein powders and the best protein bars to fuel muscle growth, the majority of us can get everything we need by ensuring we’re eating a healthy and varied range of foods. 

A balanced diet supplies the fuel your body needs to work effectively. Without balanced nutrition, your body is more prone to illnesses such as heart disease, diabetes, and cancer. Eating a variety of foods and consuming less salt, sugars, and saturated fats are essential to ensure your body functions at its best. 

If your diet isn’t balanced and you consume foods that don’t provide enough nutritional value, your nutrient levels will start to decline. Research has found that 31% of the U.S. population is at risk of at least one vitamin deficiency. There are many dangers of a nutrient deficiency, including digestion problems, anemia, and skin problems. 

In this article, you will learn about what you need for a balanced diet, why a balanced diet is so important, and tips for ensuring you meet your nutritional needs every day.

“A balanced diet ideally includes five food groups,” Isabel Maples , registered dietitian, and spokesperson for the Academy of Nutrition and Dietetics told Live Science. “The individual food groups each supply certain groups of nutrients. One group is not more important than the other - each provides key vitamins, minerals, fiber, and calories. But when one food group is eaten less, then it becomes the weakest link in maintaining balance. More focus on it might help bring the diet back into balance.”

The Dietary Guidelines for Americans, set out by the U.S Department of Agriculture (USDA) recommend nutrient-dense foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.

The core elements that make up a healthy dietary pattern include:

• Vegetables of all types - dark green; red and orange; beans, peas, and lentils; starchy; and other vegetables.
• Fruits, especially whole fruit (rather than fruit juices).
• Grains, at least half of which are whole grain.
• Dairy, including fat-free or low-fat milk, yogurt, and cheese, and/or lactose-free versions and fortified soy beverages and yogurt as alternatives.
• Protein foods, including lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products.
• Oils, including vegetable oils and oils in food, such as seafood and nuts.

Nutritionist Lamorna Hollingsworth says variety is key when it comes to eating fruit and vegetables. “Go for at least five portions of fruit and vegetables a day,” she says. “Fresh, frozen, canned, and dried all count. Eating a diverse range of plant-based foods is great news for our gut health and microbiome which thrives best when we consume a wide variety - aiming for 30+ different plant-based foods a week is a great target.”

The dietary guidelines also advise limiting foods and beverages higher in added sugars, saturated fat, and sodium and limiting alcoholic beverages. The recommended limits are:

• Added sugars: Less than 10% of your calories per day.
• Saturated fat: Less than 10% of your calories per day.
• Sodium: Less than 2,300 milligrams per day (and even less for children younger than age 14).
• Alcoholic beverages: Adults of legal drinking age can choose not to drink, or to drink in moderation by limiting intake to two drinks or less in a day for men and one drink or less in a day for women when alcohol is consumed. Drinking less is better for health than drinking more.

The foods we eat have a profound impact on physical and mental health. The scientific connection between food and health is well documented, with substantial evidence showing that following a healthy diet can help people achieve and maintain good health and reduce the risk of chronic diseases.

A balanced diet supplies the nutrients your body needs to work well. Without balanced nutrition, your body is more prone to disease, infection, and fatigue.

According to the Center for Science in the Public Interest , four of the top 10 leading causes of death in the United States - heart disease, cancer, stroke, and type 2 diabetes - are directly linked to diet.

Some evidence suggests a close relationship between diet and mood. In 2016, research published in the journal Appetite found that diets with a high glycemic load may trigger increased symptoms of depression and fatigue. Foods with a high glycemic load include many refined carbohydrates, often found in soft drinks, cakes, white bread, and biscuits. Vegetables, whole fruit, and whole grains have a lower glycemic load.

A healthy diet may help maintain brain health too. A 2015 study published in the journal of Neurology, Psychiatry and Brain Research identified nutrients and foods that protect against cognitive decline and dementia. The researchers found the following beneficial - vitamin D, vitamin C, and vitamin E, omega-3 fatty acids, and fish.

A healthy diet will combine all the recommended nutrients and food groups mentioned, but you need to balance them too.

The plate method is a handy way to remember how much of each food group to eat. Maples endorses the USDA’s ' ChooseMyPlate ' initiative, which recommends:

• Filling half your plate with fruits and vegetables.
• Filling just over one quarter with grains.
• Filling just under one quarter with protein foods.
• Adding dairy on the side (or a non-dairy replacement).

But individual needs will vary, so the USDA also provides an interactive tool, ' MyPlate Plan ', where you can enter your own details to determine your personal needs.

Hollingsworth believes that proper balance comes when you view food on a spectrum, as labeling foods ‘good’ or ‘bad’ may lead to unhealthy restrictive habits. She told LiveScience: “It could be argued that a balanced diet that includes healthy and occasional not-so-healthy foods is more important than aiming for perfection with all our food choices.

“Taking this approach allows individuals to fuel their bodies with healthy options but also provides a positive place for our mental health too. Having this kind of mindset prevents guilt that could be felt upon eating the occasional unhealthy food.”

Bird, J., Murphy, R., Ciappio, E., & McBurney, M. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/

Breymeyer, K. L., Lampe, J. W., McGregor, B. A., & Neuhouser, M. L. (2016). Subjective mood and energy levels of healthy weight and overweight/obese healthy adults on high-and low-glycemic load experimental diets. Appetite, 107, 253–259. https://www.sciencedirect.com/science/article/abs/pii/S0195666316303221

Strasser, B., & Fuchs, D. (2015). Role of physical activity and diet on mood, behavior, and cognition. Neurology, Psychiatry and Brain Research, 21(3), 118–126. http://www.barbara-strasser.at/wp-content/uploads/Neurology-Psychiatry-and-Brain-Research-2015.pdf

U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans 2020 - 2025. https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf

Why Good Nutrition is Important. (2018, May 17). Center for Science in the Public Interest. Retrieved April 14, 2022, from https://www.cspinet.org/eating-healthy/why-good-nutrition-important

Sign up for the Live Science daily newsletter now

Get the world’s most fascinating discoveries delivered straight to your inbox.

Catherine is a freelance journalist writing across titles such as Verywell Health, Healthline, The Daily Telegraph, Refinery29, Elle, and Vogue. She specializes in content covering health, fitness, wellness, and culture. Catherine worked in healthcare administration and communications for a decade, producing easy-to-understand patient information for a wide variety of health conditions. 

What are ultraprocessed foods?

Does fake meat cause heart disease? Here's what the science actually says.

Battle axes unearthed in a cemetery in Russia may have belonged to 11th-century taxmen

Most Popular

• 2 Newly discovered asteroid larger than the Great Pyramid of Giza will zoom between Earth and the moon on Saturday
• 3 China opens Chang'e 6 return capsule containing samples from moon's far side
• 4 Neanderthals cared for 6-year-old with Down syndrome, fossil find reveals
• 5 Space photo of the week: James Webb telescope gives the 'Pillars of Creation' a stunning 3D makeover
• 2 Tasselled wobbegong: The master of disguise that can eat a shark almost as big as itself
• 3 Newly discovered asteroid larger than the Great Pyramid of Giza will zoom between Earth and the moon on Saturday
• 4 2,000 years ago, a bridge in Switzerland collapsed on top of Celtic sacrifice victims, new study suggests
• 5 What causes you to get a 'stitch in your side'?

An official website of the United States government

The .gov means it’s official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you’re on a federal government site.

The site is secure. The https:// ensures that you are connecting to the official website and that any information you provide is encrypted and transmitted securely.

• Publications
• Account settings

Preview improvements coming to the PMC website in October 2024. Learn More or Try it out now .

• Advanced Search
• Journal List

Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease

Hellas cena.

1 Laboratory of Dietetics and Clinical Nutrition, Department of Public Health, Experimental and Forensic Medicine, University of Pavia, 27100 Pavia, Italy

2 Clinical Nutrition and Dietetics Service, Unit of Internal Medicine and Endocrinology, ICS Maugeri IRCCS, 27100 Pavia, Italy

Philip C. Calder

3 Human Development and Health, Faculty of Medicine, University of Southampton, Southampton SO16 6YD, UK

4 NIHR Southampton Biomedical Research Centre, University Hospital Southampton NHS Foundation Trust and University of Southampton, Southampton SO16 6YD, UK

The definition of what constitutes a healthy diet is continually shifting to reflect the evolving understanding of the roles that different foods, essential nutrients, and other food components play in health and disease. A large and growing body of evidence supports that intake of certain types of nutrients, specific food groups, or overarching dietary patterns positively influences health and promotes the prevention of common non-communicable diseases (NCDs). Greater consumption of health-promoting foods and limited intake of unhealthier options are intrinsic to the eating habits of certain regional diets such as the Mediterranean diet or have been constructed as part of dietary patterns designed to reduce disease risk, such as the Dietary Approaches to Stop Hypertension (DASH) or Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diets. In comparison with a more traditional Western diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats. To better understand the current concept of a “healthy diet,” this review describes the features and supporting clinical and epidemiologic data for diets that have been shown to prevent disease and/or positively influence health. In total, evidence from epidemiological studies and clinical trials indicates that these types of dietary patterns reduce risks of NCDs including cardiovascular disease and cancer.

1. Introduction

Non-communicable diseases (NCDs) such as cardiovascular disease, cancer, chronic respiratory diseases, diabetes, obesity, and cognitive impairment are among the leading causes of death and disability throughout the world, affecting populations in developed as well as developing countries [ 1 ]. Although there are established genetic and environmental contributors to NCD risk, modifiable lifestyle-related factors play a large role at the individual level [ 2 , 3 , 4 ]. Dietary choices, for example, contribute to the risk for developing hypertension, hypercholesterolemia, overweight/obesity, and inflammation, which in turn increase the risk for diseases that are associated with significant morbidity and mortality, including cardiovascular disease, diabetes, and cancer [ 5 ]. Indeed, the marked rise in chronic NCDs has a causal link to global dietary patterns that are becoming increasingly Westernized [ 6 ], being characterized by high levels of fatty and processed meats, saturated fats, refined grains, salt, and sugars but lacking in fresh fruits and vegetables.

In recognition of the importance of the diet as a determinant of disease risk, the World Health Organization (WHO) Global Action Plan for the Prevention and Control of Noncommunicable Diseases includes strategies for addressing unhealthy diet patterns among its initiatives directed at reducing behavioral risk factors; the other components comprise physical inactivity, tobacco use, and harmful alcohol use [ 1 ]. Dietary changes recommended by WHO include balancing energy intake, limiting saturated and trans fats and shifting toward consumption of unsaturated fats, increasing intake of fruits and vegetables, and limiting the intake of sugar and salt. Many of these dietary targets naturally occur in regional diets such as the Mediterranean diet [ 7 ] or are included as part of evidence-based diets designed to reduce disease risk, such as the Dietary Approaches to Stop Hypertension (DASH) [ 8 ] or Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) [ 9 ] diets. To better understand the current concept of a “healthy diet”, this narrative review describes the features and supporting clinical and epidemiologic data for diets that align with the general WHO guidance and have been shown to prevent disease and/or positively influence health.

2. Components of a Healthy Diet and Their Benefits

A healthy diet is one in which macronutrients are consumed in appropriate proportions to support energetic and physiologic needs without excess intake while also providing sufficient micronutrients and hydration to meet the physiologic needs of the body [ 10 ]. Macronutrients (i.e., carbohydrates, proteins, and fats) provide the energy necessary for the cellular processes required for daily functioning [ 11 ]. Micronutrients (i.e., vitamins and minerals) are required in comparatively small amounts for normal growth, development, metabolism, and physiologic functioning [ 12 , 13 ].

Carbohydrates are the primary source of energy in the diet and are found in the greatest abundance in grains, fruits, legumes, and vegetables [ 14 ]. In terms of deriving a health benefit, whole grains are preferred over processed grains, the latter having been stripped of germ and bran during the milling process, resulting in lower amounts of fiber and micronutrients [ 15 ]. Meta-analyses of prospective cohort studies have linked increased whole-grain intake to a reduced risk of coronary heart disease, stroke, cardiovascular disease, and cancer, as well as to the decreased risk of mortality due to any cause, cardiovascular disease, cancer, respiratory disease, diabetes, and infectious disease [ 15 , 16 , 17 ]. Fresh fruits and vegetables supply energy as well as dietary fiber, which promotes the feeling of satiety and has positive effects on gastrointestinal function, cholesterol levels, and glycemic control [ 18 ]. In addition, fresh fruits and vegetables are key sources of phytochemicals (e.g., polyphenols, phytosterols, carotenoids), which are bioactive compounds believed to confer many of the health benefits associated with fruit and vegetable consumption [ 19 ]. The mechanistic effects of these various phytochemicals are unclear but include their antioxidative properties, as well as their role in regulating nuclear transcription factors, fat metabolism, and inflammatory mediators. For example, flavonoids have been shown to increase insulin secretion and reduce insulin resistance, suggesting that these phytochemicals provide some benefits in obesity and diabetes [ 20 ]. Additionally, polyphenols interact with gastrointestinal microbiota in a bi-directional manner by enhancing gut bacteria and being metabolized by these bacteria to form more bioactive compounds [ 20 ]. Fruit and vegetable intake has been shown to inversely correlate with the risk of NCDs, including hypertension [ 21 ], cardiovascular disease [ 22 , 23 ], chronic obstructive pulmonary disease [ 24 ], lung cancer [ 25 ], and metabolic syndrome [ 26 ].

Dietary proteins provide a source of energy as well as amino acids, including those that the human body requires but cannot produce on its own (i.e., essential amino acids). Dietary proteins are derived from both animal (meat, dairy, fish, and eggs) and plant (legumes, soya products, grains, nuts, and seeds) sources, with the former considered a richer source due to the array of amino acids, high digestibility, and greater bioavailability [ 27 ]. However, animal-based sources of protein contain saturated fatty acids, which have been linked to cardiovascular disease, dyslipidemia, and certain cancers. Although the mechanisms are unclear, red meat, and processed meat in particular, have been associated with an increased risk of colorectal cancer [ 28 , 29 ]. Animal-derived proteins also increase the dietary acid load, tipping the body’s acid-base balance toward acidosis [ 30 , 31 ]. The increased metabolic acid load has been linked to insulin resistance, impaired glucose homeostasis, and the development of urinary calcium stones [ 30 , 31 ].

Adequate dietary protein intake is important for maintaining lean body mass throughout the life span. In older adults, protein plays an important role in preventing age-related loss of skeletal muscle mass [ 32 ], preserving bone mass, and reducing fracture risk [ 33 ]. For older individuals not obtaining adequate protein from their diets, supplementation with amino acids can improve strength and functional status [ 34 ].

Fats (or lipids) are the primary structural components of cellular membranes and are also sources of cellular energy [ 35 ]. Dietary fats fall into 4 categories: monounsaturated fats, polyunsaturated fats, saturated fats, and trans fats. The fat content of food is generally an admixture of these different types [ 35 ]. Unsaturated fats are found in a variety of foods, including fish, many plant-derived oils, nuts, and seeds, whereas animal products (and some plant-derived oils) contribute a larger proportion of saturated fats [ 35 , 36 ]. Trans fats found in foods are predominantly the result of processing vegetable oils but are also present in small quantities in animal products (i.e., ruminant trans fats from cows, sheep, and goats) [ 35 , 36 ]. Among the types of dietary fats, unsaturated fats are associated with reduced cardiovascular and mortality risks, whereas trans fats and, to a lesser degree, saturated fats are associated with negative impacts on health, including increased mortality risk [ 36 , 37 ]. Two families of polyunsaturated fatty acids, omega-3 and omega-6, are described as essential fatty acids, because they are required for normal growth and reproduction but are not produced by the body and, therefore, must be obtained from dietary sources [ 10 ]. Omega-3 fatty acids, in particular, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), have been widely studied for their potential health benefits, with evidence suggesting positive effects including cardioprotection, preventing cognitive decline, reducing inflammation, sustaining muscle mass, and improving systemic insulin resistance [ 38 , 39 , 40 ]. Seafood, especially oily fish, provides EPA and DHA, and supplements are widely available for those not meeting recommended intakes with diet alone [ 41 , 42 ]. Nuts and some seeds and plant oils provide alpha-linolenic acid, the major plant omega-3 fatty acid [ 43 ].

Although required in trace amounts compared with macronutrients, micronutrients are necessary for normal growth, metabolism, physiologic functioning, and cellular integrity [ 12 , 13 ]. The shift from whole foods to processed, refined foods has reduced the micronutrient quality of the modern Western diet [ 44 ]. Vitamin and mineral inadequacies have been implicated in cellular aging and late-onset disease, as scarcity drives chronic metabolic disruption. Keeping with these observations, adequate dietary intake of, or supplementation with, micronutrients that have antioxidant properties (e.g., vitamins A, C, and E, copper, zinc, and selenium) has been suggested as a means to reduce the risk for and progression of age-related diseases [ 45 ].

Water is the principal component of the body, constituting the majority of lean body mass and total body weight [ 13 ]. Water not only provides hydration but also carries micronutrients, including trace elements and electrolytes [ 46 , 47 ]. Drinking water may supply as much as 20% of the daily recommended intake of calcium and magnesium [ 47 ]. Our understanding of water requirements and water’s effect on health and disease is limited, although the global increase in intake of high-calorie beverages has refocused attention on the importance of water for maintaining health and preventing disease [ 46 ].

3. Common Health-Promoting Dietary Patterns

Based on our understanding of nutritional requirements and their likely health impacts as described above, healthy dietary patterns can be generally described as those that are rich in health-promoting foods, including plant-based foods, fresh fruits and vegetables, antioxidants, soya, nuts, and sources of omega-3 fatty acids, and low in saturated fats and trans fats, animal-derived proteins, and added/refined sugars [ 48 ]. Patterns such as these are naturally occurring in certain regions of the world and rooted in local/regional tradition and food sources, as is the case for the traditional Mediterranean and Asian diets. Healthy dietary patterns have also been developed based on studies of nutrient intake and subsequent health measures or outcomes (e.g., the DASH [ 8 ] and MIND [ 9 ] diets) that share some common characteristics ( Figure 1 ).

A generalized healthy diet and lifestyle pyramid.

3.1. Mediterranean Diet

The Mediterranean diet is based on components of the traditional dietary patterns of Euro-Mediterranean countries and encompasses not only the types of foods consumed and their relative contributions to daily nutrient intake, but also an approach to eating that is cognizant of how foods are sourced (e.g., sustainability and eco-friendliness), cooked, and eaten, as well as lifestyle considerations such as engaging in regular physical activity, getting adequate rest, and participating in fellowship when preparing and sharing meals [ 7 ]. Within the core framework of the Mediterranean diet, variations based on geography and culture are reflected in the emphasis on the inclusion of traditional and local food products. The primary basis of daily meals in the Mediterranean diet is cereals such as whole-grain bread, pastas, couscous, and other unrefined grains that are rich in fiber and a variety of fruits and vegetables of different colors and textures that are high in micronutrients, fiber, and phytochemicals ( Table 1 ) [ 7 , 9 , 49 , 50 , 51 , 52 ]. Dairy products, preferably low-fat yogurt, cheese, or other fermented dairy products, are recommended daily in moderation as a source of calcium, which is needed for bone and heart health. Olive oil serves as the primary source of dietary lipids and is supplemented with olives, nuts, and seeds. Water (1.5–2.0 L/day or ~8 glasses) is recommended as the main source of hydration, whereas wine and other fermented alcoholic beverages are generally permitted in moderation, to be consumed with meals. Fish, white meat, and eggs are the primary sources of protein; red meat and processed meats are consumed less frequently and in smaller portions. Legumes are also a preferred source of plant-based proteins [ 7 ].

Comparison of nutritional/lifestyle components among different healthy diet options.

a Recommendations shown here are based on a 2000 calorie per day eating plan. b Contribution of total fat and quality of fat from cheese to stay within the recommended daily intake.

The health benefits of the Mediterranean diet were first described in 1975 by Ancel Keys, who observed a reduction in cardiovascular disease risk among populations whose nutritional model was consistent with practices of peoples from the Mediterranean Basin [ 53 ]. Since that time, research has revealed beneficial effects of the Mediterranean diet on a number of NCDs and related health measures, including cardiovascular and cerebrovascular disease [ 54 ], cancer [ 55 ], glycemic control [ 56 ], and cognitive function [ 57 , 58 ]. Although publication of a key intervention study (Prevención con Dieta Mediterránea; PREDIMED) conducted at multiple sites across Spain and evaluating the Mediterranean diet for the primary prevention of cardiovascular disease was retracted due to irregularities in randomization [ 59 ], a subsequent analysis adjusting for these issues reported a consistent positive effect of adhering to a Mediterranean diet supplemented with olive oil or nuts compared with a reduced-fat diet [ 59 ]. Substudies of PREDIMED have also shown that, compared with a low-fat control diet, the Mediterranean diet supplemented with olive oil or nuts is associated with a 30% reduced risk of major cardiovascular risk events [ 59 ] and reductions in systolic blood pressure (SBP) and diastolic blood pressure (DBP) of 5.8–7.3 mmHg and 3.3–3.4 mmHg, respectively [ 60 ]. In addition, cardiovascular factors such as mean internal carotid artery intima-media thickness (−0.084 mm; p < 0.05) and maximum plaque height (−0.091 mm; p < 0.05) are improved with the Mediterranean diet supplemented with nuts [ 61 ]. Greater intake of polyphenols (phytochemicals found in fruits, vegetables, tea, olive oil, and wine) correlated with a 36% reduced risk of hypertension ( p = 0.015) [ 62 ] and improvements in inflammatory biomarkers related to atherosclerosis (i.e., interleukin [IL]-6, tumor necrosis factor-alpha, soluble intercellular adhesion molecule-1, vascular cell adhesion molecule-1, and monocyte chemotactic protein-1; p < 0.05 for each), as well as in high-density lipoprotein cholesterol (HDL-C; p = 0.004) [ 62 , 63 ].

3.2. Dietary Approaches to Stop Hypertension (DASH)

The DASH diet derives its name from the Dietary Approaches to Stop Hypertension study, which evaluated the influence of dietary patterns on blood pressure [ 8 ]. Patients who consumed a diet that was rich in fruits, vegetables, and low-fat dairy and that included a reduced amount of saturated and total fat and cholesterol experienced significantly greater reductions in blood pressure than patients who consumed a control diet that was similar in composition to a typical American diet (difference in SBP/DBP, −5.5/−3.0 mmHg; p < 0.001) or a diet rich in fruits and vegetables with a reduced amount of snacks and sweets (−2.7/−1.9 mmHg; p ≤ 0.002). All 3 diets had a sodium content of 3 g per day. A subsequent study (DASH-Sodium) that explored the DASH diet or a control diet in combination with varying levels of sodium intake (high, intermediate, and low) found that the DASH diet significantly reduced SBP during the high, intermediate, and low sodium intake phases of both diets (high: −5.9 mmHg; p < 0.001; intermediate: −5.0 mmHg; p < 0.001; low: −2.2 mmHg; p < 0.05) [ 64 ]. The DASH diet also significantly reduced DBP versus the control diet during the high (−2.9 mmHg; p < 0.001) and intermediate (−2.5 mmHg; p < 0.01) sodium intake phases but not during the low intake phase (−1.0 mmHg). Although reducing sodium intake also significantly reduced blood pressure in the control diet group ( p < 0.05), the low sodium phase of the DASH diet elicited significant decreases in SBP/DBP of −8.9/−4.5 mmHg ( p < 0.001 for each) compared with high sodium intake phase of the control diet.

Subsequent controlled trials, as a whole, support the results of the DASH and DASH-Sodium studies in terms of blood pressure reduction. Moreover, these studies expanded the positive impacts of the DASH diet to include improvements in other cardiovascular risk factors or comorbidities (e.g., low-density lipoprotein cholesterol [LDL-C], total cholesterol, overweight/obesity, and insulin sensitivity) [ 65 , 66 , 67 , 68 ] and reductions in adverse outcomes such as development of cardiovascular disease, coronary heart disease, stroke, heart failure, metabolic syndrome, and diabetes (including improved pregnancy outcomes in women with gestational diabetes) [ 68 , 69 , 70 , 71 , 72 ]. Meta-analyses of studies using the DASH diet have demonstrated that LDL-C is significantly reduced by −0.1 mmol/L ( p = 0.03) [ 65 , 68 ], total cholesterol by −0.2 mmol/L ( p < 0.001) [ 65 , 68 ], body weight by −1.42 kg ( p < 0.001) [ 66 , 68 ], and fasting insulin by −0.15 μU/mL ( p < 0.001) [ 65 , 66 , 67 , 68 ]. With the DASH diet, the risk of cardiovascular disease is reduced by 20%, stroke by 19%, and heart failure by 29% ( p < 0.001 for each) [ 69 , 71 ]. The overall risk of diabetes is reduced by 18% [ 68 ], and children and adolescents with higher DASH scores (i.e., those whose diets included the highest intakes of fruits, vegetables, nuts, legumes, low-fat dairy, and whole grains) were at 64% lower risk of developing metabolic syndrome than those with the lowest DASH scores ( p = 0.023) [ 71 ]. Furthermore, rates of cesarean section decreased by 47% [ 72 ], incidence of macrosomia (birth weight > 4000 g) decreased from 39% to 4% ( p = 0.002) [ 70 ], and significantly fewer women experienced gestational diabetes that required insulin therapy on the DASH diet (23%) compared with the control diet (73%; p < 0.0001) [ 70 ].

The dietary pattern derived from the DASH study emphasizes the consumption of an array of vegetables (including colorful varieties, legumes, and starchy vegetables), fruits, fat-free or low-fat dairy products, whole grains, and various protein sources (e.g., seafood, lean meats, eggs, legumes, nuts, seeds, and soya) ( Table 1 ) [ 49 ]. Limited consumption of added sugars (< 10% of calories per day), saturated fats (< 10% of calories per day), sodium (< 2300 mg/day), and alcohol (≤ 1 drink per day for women and ≤ 2 drinks per day for men) is suggested. In addition, further reductions in blood pressure may be achievable by further reducing sodium intake, although practical challenges may limit the ability to achieve sodium intake of 1200 mg or less per day [ 49 ].

3.3. Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND)

The MIND diet combines elements of the Mediterranean and DASH diets with the goal of sustaining cognitive health throughout older age [ 9 ]. Both the Mediterranean and DASH diets have been individually linked to positive cognitive outcomes, including the prevention of cognitive decline or impairment and better cognitive performance [ 73 , 74 , 75 ]. Two high-quality cohort studies have reported associations between adherence to the MIND diet and a 53% lower risk for developing Alzheimer’s disease ( p = 0.002 for linear trend) [ 50 ] and slower declines in cognitive functioning, both overall and within specific cognitive domains (e.g., episodic, semantic, and working memory and perceptual speed and organization), such that the highest adherence rates to the MIND diet were associated with cognitive function equivalent to being 7.5 years younger [ 50 , 76 ]. Interestingly, even modest adherence to the MIND diet was associated with a 35% risk reduction for Alzheimer’s disease versus the lowest adherence group ( p = 0.002 for linear trend), whereas high adherence was needed to demonstrate 54% and 39% risk reductions with the Mediterranean and DASH diets, respectively; high adherence to the Mediterranean and DASH diet showed a statistically significant benefit [ 50 ].

The MIND diet focuses on increasing the intake of fresh fruits and vegetables and emphasizes brain-healthy foods such as green leafy vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil, and wine in moderation ( Table 1 ) [ 9 , 50 ]. Additionally, foods that are thought to be unhealthy for the brain, such as red meats, butter/margarine, cheese, pastries, sweets, and fried or fast food, are limited [ 9 ]. The specificity regarding the types of foods on the healthy and unhealthy lists differentiates MIND from the Mediterranean or DASH diets [ 50 ].

3.4. Nordic Diet

Iterations of a Nordic diet (e.g., the healthy Nordic diet, New Nordic Diet) arose from the desire to translate the Mediterranean, DASH, and other health-promoting diets into a regionally tailored dietary pattern that uses traditional, local Nordic foods and would be attractive to the public, sustainable, and eco-friendly [ 77 , 78 ]. Overarching tenets of the New Nordic Diet are to consume more (1) calories from plant sources and fewer from animal sources, (2) foods from seas and lakes, and (3) foods from the wild countryside [ 78 , 79 ]. A generalized Nordic dietary pattern would include green leafy vegetables, other vegetables, fruits, fish and seafood, potatoes, berries, whole grains (e.g., wheat, rye, oats, barley), nuts, low-fat dairy products, rapeseed, sunflower, and/or soya oils and limited intake of fresh red meat and sugar [ 78 , 80 ]. Specific dietary recommendations based on the NORDIET clinical trial are presented in Table 1 [ 51 ].

The randomized, controlled NORDIET study compared a healthy Nordic diet with a control diet (the participant’s usual Western diet) [ 77 ]. Over 6 weeks, the Nordic diet improved the lipid profile (including a 0.98 mmol/L reduction in total cholesterol [ p < 0.0001] and a 0.83 mmol/L reduction in LDL-C [ p < 0.001]), lowered SBP by 6.6 mmHg ( p = 0.008), and improved insulin sensitivity (homeostatic model assessment-insulin resistance decreased 0.11; p = 0.01) compared with the control diet. Those on the Nordic diet also experienced a 3.0 kg decrease in body weight ( p < 0.001) despite food being available ad libitum.

Results from subsequent studies conducted using Nordic diet variations are consistent with those from studies with the NORDIET study, demonstrating improvements relative to the control diet in blood lipid profile (LDL-C/HDL-C ratio, −0.15; p = 0.046) [ 81 ], inflammation (IL-1 receptor antagonist, −84 ng/L; p < 0.001) [ 81 ], blood pressure (DBP, −4.4 mmHg ( p = 0.001), and mean arterial pressure (−4.2 mmHg; p = 0.006) among patients with metabolic syndrome [ 82 ] and weight loss (−3.22 kg; p < 0.001) [ 83 ] and blood pressure reduction (SBP/DBP, −5.13/−3.24 mmHg; p < 0.05) in individuals with obesity [ 83 ]. Compared with baseline values, one study demonstrated blood pressure reductions of −6.9 mmHg (SBP) and −3.2 mmHg (DBP; p < 0.01) [ 83 , 84 ]. Additionally, a study conducted in children reported an improvement in omega-3 fatty acid status with the Nordic diet that was associated with improvements in school performance ( p < 0.05) [ 85 ]. A systematic review parsing the individual components of the Nordic diet found that evidence supported the protective effects of eating whole grains on type 2 diabetes and cardiovascular disease risk, but that there was insufficient evidence for other foods in the Nordic diet [ 86 ].

3.5. Traditional Asian Diets

Although there is substantial evidence supporting the Mediterranean and other European-based diets, traditional regional dietary patterns from other parts of the world that follow similar principles have less–well-established links to positive health outcomes. A full description of the breadth of regional diets and the associated evidence bases is beyond the scope of this publication, but we consider some Asian-based diets to be particularly relevant to this discussion.

The traditional Korean diet is composed of rice and other whole grains, fermented food, indigenous land and sea vegetables, proteins primarily from legumes and fish as opposed to red meat, medicinal herbs (e.g., garlic, green onions, ginger), and sesame and perilla oils [ 87 ]. Meals typically consist of multiple small-portion dishes are often derived from seasonal food sources and are home-cooked. Unlike the Western diet, the traditional Korean diet does not include many fried foods [ 87 ]. Epidemiologic data suggest a reduced risk of metabolic syndrome (odds ratio [OR]: 0.77; 95% CI: 0.60–0.99), obesity (OR: 0.72; 95% CI: 0.55–0.95), hypertension (OR: 0.74; 95% CI: 0.57–0.98), and hypertriglyceridemia (OR: 0.76; 95% CI: 0.59–0.99) among individuals who follow traditional Korean dietary patterns [ 88 ]. These findings are consistent with a controlled clinical trial that explored the effects of a traditional Korean diet compared with a control diet (“eat as usual”) on cardiovascular risk factors in patients with diabetes and hypertension. In that study, adherence to a traditional Korean diet favorably influenced body composition (body weight, −2.3 kg; body mass index [BMI], −0.83 kg/m 2 ; body fat, −2.2%; p < 0.01), heart rate (−7.1 bpm; p = 0.002), and glycemic control (HbA1c, −0.72%; p = 0.003) [ 89 ].

The traditional Chinese diet features rice or noodles, soups, vegetables, steamed breads or dumplings, fruits and vegetables, soy, seafood, and meat [ 90 , 91 ]. Although higher in carbohydrates and lower in fat compared with a Western diet, the traditional Chinese diet does not appear to promote weight gain in healthy, normal-weight Chinese, suggesting that carbohydrate restriction may not be a universally applicable intervention to combat obesity and cardiometabolic risk [ 92 ]. One 6-week controlled trial demonstrated that 52% of non-Chinese individuals with overweight or obesity who adhered to a traditional Chinese diet had a reduction in BMI while preserving lean body mass compared with 28% of those who followed a Western diet at the 1-year follow-up assessment [ 93 ]. In another trial, BMI decreased by 0.37 kg/m 2 and lean mass by 0.21 kg among subjects who adhered to a traditional Chinese diet for 6 weeks, whereas those who followed a Western diet had 0.26 kg/m 2 and 0.49 kg reductions in BMI and lean body mass, respectively [ 94 ]. Notably, both of these studies restricted caloric intake to 1,200 Kcal for the test and control diet groups.

Similar to the Korean diet, the traditional Japanese diet (known as Washoku) is characterized by small portions of multiple components, primarily including rice, fish (often eaten raw), soups, and pickles [ 95 ]. Fermented soybean paste (dashi) serves as the base of many of the soups that are central to the traditional Japanese diet; other ingredients include seaweed, fruits and vegetables, and mushrooms. The use of chopsticks, alternating between dishes of small portion size throughout a meal, and the base flavor of Japanese food (umami) enhance satiety and help to prevent overeating. Adherence to a traditional Japanese dietary pattern has been associated with favorable effects on blood pressure among apparently healthy Japanese adults [ 96 ]. This is consistent with data from the 2012 Japan National Health and Nutrition Survey demonstrating that adherence to a traditional Japanese diet compared with a Western diet or a meat- and fat-based dietary pattern was associated with a lower prevalence of hypertension in men [ 97 ]. However, in the same study, a traditional Japanese diet was associated with higher DBP in women, as well as higher waist circumference and BMI in men. Further study is needed to elucidate the health impacts of traditional Japanese and other Asian dietary patterns.

4. Additional Factors

While the evidence reviewed here suggests that the described dietary patterns positively influence measures of health and disease risk and outcome because they encourage the intake of foods that individually have beneficial effects and the avoidance of unhealthy options, additional factors combine to create a lifestyle that promotes health. For example, healthy diets include adequate hydration, typically in the form of water or tea/herbal infusions [ 7 , 49 , 51 , 52 ]. In addition to the dietary components, a healthy lifestyle is one that incorporates regular exercise, socialization, and adequate sleep [ 7 , 52 ], and minimizes elements that have a negative effect on health such as tobacco use, excessive alcohol consumption, physical inactivity, large amounts of screen time, and stress.

The importance of non-dietary factors is reflected in their inclusion in modern food pyramids. Built on a base of positive lifestyle factors, the lower tiers indicate daily consumption of adequate hydration and nutrient-rich, plant-based foods, with animal-derived products (meat, fish, and dairy) and sweets comprising higher tiers of the pyramid (i.e., less frequently or infrequently consumed items).

Whereas the goal may be to achieve nutrient requirements through food and water intake alone, there are situations in which food-derived nutrient intake might be inadequate due to increased need, selective eating, or food insecurity/limited access to more nutritious foods [ 98 , 99 , 100 ]. Therefore, for some individuals, dietary supplements may be required, particularly at certain life phases. For example, later in life, the recommended intake of calcium increases to sustain bone mineral density [ 101 ]; hence, supplementation with calcium may be necessary to meet recommended intake levels in older adults. Before initiating supplementation, dietary intake levels should be considered to avoid exceeding the upper tolerability limits and causing adverse events.

There are a number of other traditional regional diets that likely have similar benefits to those that we describe here. However, we made the decision to narrow our focus to those diets with evidence from randomized, controlled trials demonstrating their health benefits. For example, the African Heritage Diet focuses on traditional ingredients that may be beneficial to African American populations who experience disproportionately higher risks for chronic diseases related to their diets [ 102 ]. Future research is warranted to evaluate the impact of the African Heritage Diet and other regional dietary patterns on health.

5. Conclusions

Healthy diets, arising either by tradition or design, share many common features and generally align with the WHO Global Action Plan for the Prevention and Control of Noncommunicable Diseases. In comparison with a Western diet, these healthier alternatives are higher in plant-based foods, including fresh fruits and vegetables, whole grains, legumes, seeds, and nuts and lower in animal-based foods, particularly fatty and processed meats. Evidence from epidemiologic studies and clinical trials indicates that these types of dietary patterns reduce risks of NCDs ranging from cardiovascular disease to cancer. Further endeavors are needed to integrate these healthy dietary and lifestyle choices into daily living in communities throughout the world and to make healthy eating accessible, achievable, and sustainable.

Acknowledgments

Medical writing support was provided by Crystal Murcia, PhD, and Dennis Stancavish, MA, of Peloton Advantage, LLC, an OPEN Health company, and was funded by Pfizer Consumer Healthcare. On 1 August 2019, Pfizer Consumer Healthcare became part of GSK Consumer Healthcare.

Author Contributions

H.C. and P.C.C. contributed to the conception of the work; the acquisition, analysis, and interpretation of data; drafting; and revision of the work. Both have approved the final version for submission and agree to be personally accountable for their contributions and for ensuring that questions related to the accuracy or integrity of any part of the work are appropriately investigated, resolved, and documented in the literature. All authors have read and agreed to the published version of the manuscript.

Medical writing support was funded by Pfizer Consumer Healthcare; this research received no other external funding. The APC was funded by Pfizer Consumer Healthcare. On 1 August 2019, Pfizer Consumer Healthcare became part of GSK Consumer Healthcare.

Conflicts of Interest

Hellas Cena received travel reimbursement from Pfizer Consumer Healthcare to attend a discussion meeting prior to drafting the manuscript and acts as a consultant to companies that manufacture or market dietary supplements, including Pfizer Consumer Healthcare. Philip C. Calder received travel reimbursement from Pfizer Consumer Healthcare to attend a discussion meeting prior to drafting the manuscript. Pfizer Consumer Healthcare funded this project, but the company had no role in the design, execution, interpretation, or writing of the paper.

• GP practice services
• Health advice
• Health research
• Medical professionals
• Health topics

Advice and clinical information on a wide variety of healthcare topics.

All health topics

Latest features

Allergies, blood & immune system

Bones, joints and muscles

Brain and nerves

Chest and lungs

Children's health

Cosmetic surgery

Digestive health

Ear, nose and throat

General health & lifestyle

Heart health and blood vessels

Kidney & urinary tract

Men's health

Mental health

Oral and dental care

Senior health

Sexual health

Signs and symptoms

Skin, nail and hair health

Travel and vaccinations

Treatment and medication

Women's health

Healthy living

Expert insight and opinion on nutrition, physical and mental health.

Exercise and physical activity

Healthy eating

Healthy relationships

Managing harmful habits

Mental wellbeing

Relaxation and sleep

Managing conditions

From ACE inhibitors for high blood pressure, to steroids for eczema, find out what options are available, how they work and the possible side effects.

Featured conditions

ADHD in children

Crohn's disease

Endometriosis

Fibromyalgia

Gastroenteritis

Irritable bowel syndrome

Polycystic ovary syndrome

Scarlet fever

Tonsillitis

Vaginal thrush

Health conditions A-Z

Medicine information

Information and fact sheets for patients and professionals. Find out side effects, medicine names, dosages and uses.

All medicines A-Z

Allergy medicines

Analgesics and pain medication

Anti-inflammatory medicines

Breathing treatment and respiratory care

Cancer treatment and drugs

Contraceptive medicines

Diabetes medicines

ENT and mouth care

Eye care medicine

Gastrointestinal treatment

Genitourinary medicine

Heart disease treatment and prevention

Hormonal imbalance treatment

Hormone deficiency treatment

Immunosuppressive drugs

Infection treatment medicine

Kidney conditions treatments

Muscle, bone and joint pain treatment

Nausea medicine and vomiting treatment

Nervous system drugs

Reproductive health

Skin conditions treatments

Substance abuse treatment

Vaccines and immunisation

Vitamin and mineral supplements

Tests & investigations

Information and guidance about tests and an easy, fast and accurate symptom checker.

About tests & investigations

Symptom checker

Blood tests

BMI calculator

Pregnancy due date calculator

General signs and symptoms

Patient health questionnaire

Generalised anxiety disorder assessment

Medical professional hub

Information and tools written by clinicians for medical professionals, and training resources provided by FourteenFish.

Content for medical professionals

FourteenFish training

Professional articles

Evidence-based professional reference pages authored by our clinical team for the use of medical professionals.

View all professional articles A-Z

Actinic keratosis

Bronchiolitis

Molluscum contagiosum

Obesity in adults

Osmolality, osmolarity, and fluid homeostasis

Recurrent abdominal pain in children

Medical tools and resources

Clinical tools for medical professional use.

All medical tools and resources

General health and lifestyle

Peer reviewed by Dr Surangi Mendis Last updated by Dr Rachel Hudson, MRCGP Last updated 15 Aug 2023

Meets Patient’s editorial guidelines

• Download Download Article PDF has been downloaded
• Share via email

In this series: Loss of appetite How much sodium should you have?

Healthy eating may help to prevent certain long-term (chronic) diseases such as heart disease, stroke and diabetes. It may also help to reduce your risk of developing some cancers and help you to maintain a healthy weight. This leaflet explains the principles of a healthy diet. It is general advice for most people. The advice may be different for certain groups of people, including pregnant women, people with certain health problems or those with special dietary requirements.

In this article :

What are the benefits of healthy eating, food groups, what makes up a healthy diet, tips for healthy eating.

Continue reading below

Healthy eating may help to prevent certain serious diseases such as heart disease , stroke and type 2 diabetes . It may also help to reduce your risk of developing some cancers. If you become sick, eating a healthy diet may help you to recover more quickly. Also, a main way of preventing obesity and overweight is to eat a healthy diet . If you are overweight or obese, eating a healthy diet can help you lose weight .

As well as healthy eating, regular physical exercise is also very important for health and to avoid or reduce obesity. See also the separate leaflet called Exercise and Physical Activity .

Patient picks for Diet and nutrition

How diet can reduce your risk of stroke and heart attack

Heart attack and stroke between them are still the biggest killers in the UK, and diet has a huge influence on your risk of both. Fortunately the same changes to your diet will cut your risk of both conditions, whether you've had a heart attack/stroke or not.

by Dr Sarah Jarvis MBE, FRCGP

How much sodium should you have?

Sodium in the diet primarily comes from eating salt. While some of it comes from directly adding it to food, most of the salt we eat is already present in processed foods.

by Dr Hayley Willacy, FRCGP

Your body needs energy to work normally and keep you alive. You obtain this energy from nutrients in the food that you eat - mostly, carbohydrates, fats and proteins. Minerals and vitamins are other nutrients that are also important in your diet to help your body stay healthy.

It is important to find the right balance between these different nutrients to achieve maximum health benefits (see below). A balanced diet generally contains food from each of the following food groups:

Fruit and vegetables.

Milk and dairy foods.

Protein foods. These include meat, fish, eggs and other non-dairy sources of protein (including nuts, tofu, beans, pulses, etc).

Starchy foods such as bread, rice, potatoes, pasta, etc.

Fatty and sugary foods are the fifth food group that you eat. However, only a small amount of what you eat should be made up from fatty and sugary foods.

In addition to the above, having plenty of fibre and water in your diet is also important for your health.

In the past, the advice was to base your meals on starchy carbohydrates such as potatoes/pasta/rice/bread, and some agencies still suggest this, but this advice is changing as more is discovered about the effects of some carbohydrates, particularly processed ones, on our blood sugar, insulin levels, and weight. The focus now is more towards eating fresh whole foods, including some wholegrain/wholefood carbohydrates, plenty of vegetables, fruit (especially if in season), protein from oily fish, some meat, some dairy and nuts and seeds. This is often referred to as a Mediterranean diet.

It used to be advised that a low fat diet was best, but for most people there is a role for some healthy fats in the diet, eg, from olive oil, oily fish, avocado and some dairy. Healthy fats in small quantities can help you to feel full after a meal and reduce snacking. However other types of fats should be avoided where possible eg, trans fats (trans-unsaturated fatty acids), as these are bad for heart health. Too much animal fat may also be unhealthy. You should limit the amount of foods and drinks that are high in sugar.

It is best to avoid ultra processed foods (UPF) where possible. These are foods that have been heavily processed and had chemicals added eg, as preservatives or emulsifiers. A general rule is to check the packet and if there are a lot of ingredients and you wouldn't find them in the average kitchen cupboard, it is likely to be ultra processed.

The dietary guidance to reduce your risk of heart disease is as follows:

Cut down on foods and drinks high in saturated fats and trans fats. Replace saturated and trans fats with unsaturated fats found in oils from plants and fish. Current government recommendations are to eat no more than 20g (women) or 30g (men) of saturated fat daily.

Eat two portions of fruit and at least three portions of vegetables per day. Another more recent suggestion is to aim to eat 30 different plants over the week. This includes nuts, seeds, herbs and spices.

Eat at least two portions of fish (preferably oily fish) per week.

Consider regularly eating whole grains and nuts.

Keep the amount of salt in your diet to less than 6 g per day.

Limit alcohol intake to less than 14 units per week for men and less than 14 units per week for women. See also the separate leaflet called Alcohol and Sensible Drinking .

Avoid or reduce the following in your diet:

Processed meats or commercially produced foods (including 'ready meals') which tend to be high in salt and trans fatty acids.

Refined carbohydrates, such as white bread and processed cereals.

Sugar-sweetened drinks.

High-calorie but nutritionally poor snacks, such as sweets, cakes and crisps.

Below, the principles of a healthy diet are explained. It is general advice for most people. If you have a specific health problem, or specific dietary requirements, this advice may not apply to you. If in doubt, you should check with your doctor. There are also some changes that pregnant women need to make to their diet.

See the separate leaflet called Planning to Become Pregnant for more details .

Carbohydrates

Much of the energy (calories) in what we eat comes from carbohydrate. These are divided into two carbohydrate types:

Complex carbohydrates - generally starchy foods such as bread, pasta, rice and potatoes.

Simple carbohydrates - the sweet sugary foods.

There is a lot being written about how much of our food should be made up of carbohydrates but most of the guidelines recommend about one third. This should be mostly starchy carbohydrates, preferably higher-fibre options such as wholemeal bread, wholegrain cereals and brown rice. Sugar/simple carbohydrates should not be eaten regularly. Bread, pasta and white rice also should not be eaten in large quantities. Whole grains such as oats, whole wheat, bulgur wheat, buckwheat, whole rye, bulgur wheat, barley, quinoa and brown rice contain much more fibre and usually cause less rise in blood sugar and are more filling than pasta and bread. Starchy vegetables such as potatoes can be eaten in small - medium quantities.

Glycaemic index The glycaemic index of a food is the rate at which the food raises blood sugar levels after it has been eaten. If a food has a low glycaemic index, it is processed by the body in a way which means it is less likely to lead to problems such as diabetes and obesity. You can find out more about the role of food on your blood sugar from our leaflet on Type 2 Diabetes Diet .

Higher-fibre carbohydrates, such as whole grains, tend to have a lower glycaemic index than more refined starches such as white bread, snack foods and sugary drinks. This means they are a healthier option for this reason as well as for the fibre they contain.

Eat plenty of fruit and vegetables

New research suggests that eating two portions of fruit and at least five portions of vegetables daily reduces the risks of many illnesses, such as stroke, heart disease and some cancers. Ideally there should be more vegetables than fruit in your diet. In addition to these benefits, fruit and vegetables:

Contain lots of fibre which helps to keep your bowels healthy. Problems such as constipation and diverticular disease are less likely to develop.

Contain plenty of vitamins and minerals, which are needed to keep you healthy.

Are naturally low in fat.

Help to make you feel full after a meal but are low in calories.

An average portion of vegetables may be about a handful, or about 80g. Alternatively, one portion of fruit or vegetables is roughly equivalent to one of the following:

One large fruit such as an apple, pear, banana, orange, or a large slice of melon or pineapple.

Two smaller fruits such as plums, kiwis, satsumas, clementines, etc.

One cup (or a handful) of small fruits such as grapes, strawberries, raspberries, cherries, etc.

Two large tablespoons of fruit salad, stewed or canned fruit in natural juices.

One tablespoon of dried fruit.

About three heaped tablespoons of any vegetable.

One dessert bowl of salad.

Some tips on how to increase fruit and vegetables in your diet include:

Try some different types that you have not tried before. The variety of tastes and textures may be surprising. Frozen, canned and dried varieties all count.

Try adding chopped bananas, apples, or other fruits to breakfast cereals.

Aim to include at least two different vegetables with most main meals. Do not over-boil vegetables. Steaming, stir-frying, or lightly boiling are best to retain the nutrients.

Try to have fruit with a meal..

Try new recipes which include fruit. For example, some curries or stews include fruit such as dried apricots. Have fruit-based puddings. Fruit with yoghurt is a common favourite.

Consider cherry tomatoes, carrot sticks, dried apricots, or other fruits as part of packed lunches.

Fruit is great for snacks. Encourage children to snack with fruit rather than with sweets.

Eat plenty of fibre

High fibre foods include:

Wholegrain breakfast cereals, wholewheat pasta, brown rice, wholegrain bread and oats, barley and rye.

Fruits such as berries, pears, melon and oranges.

Vegetables such as broccoli, carrots, sweetcorn and potatoes (with skin).

Peas, beans, chickpeas and lentils.

Nuts and seeds.

There are two types of dietary fibre:

Soluble fibre, which is found in oats, peas, beans and many fruits and vegetables, dissolves in water to form a gel-like material. It increases feelings of fullness and can lower blood cholesterol and glucose levels.

Insoluble fibre is mostly found in whole grains, and also in fruit and vegetable skins. It is not digested by the body but forms bulk in the gut, which helps to keep the bowels moving normally.

Starchy foods and fruit and vegetables contain the most fibre. So the tips above on starchy foods and fruit and vegetables will also increase fibre. Choosing wholemeal rice and pasta, and wholemeal bread can significantly increase your fibre intake. Pulses like lentils and beans are also full of fibre.

Eating higher-fibre foods can make you feel full for longer, which can help if you are trying to watch your weight.

Have plenty to drink when you eat a high-fibre diet (at least 6-8 cups of fluid a day).

See the separate leaflet called Fibre and Fibre Supplements for more details .

Milk and dairy foods

Milk and other dairy foods such as cheese and yoghurt are important in your diet, as they provide calcium which is needed for healthy teeth and bones. They are also a source of protein and can provide other vitamins and minerals important for your health

To make sure that you have enough calcium in your diet, you need three servings a day from this food group. One serving is:

200 ml of milk.

A small (150 g) pot of yogurt.

A 30 g serving of cheese (about the size of a small matchbox).

Natural or unflavoured yoghurt/milk is preferable to flavoured, as it will contain less sugar and not be ultra-processed.

Non-dairy sources of calcium include leafy green vegetables, tinned fish (particularly if the bones are included), dried figs, almonds, oranges, sesame seeds, seaweed and some types of beans.

Non-dairy calcium needs to be eaten with a source of vitamin D, as the body needs this to help it absorb the calcium. Vitamin D can be found in eggs, fish and mushrooms but is mostly made in the skin by contact with sunshine.

Some foods are fortified with calcium, such as breakfast cereals, some soya drinks and tofu. These may already have added vitamin D.

Other protein-containing foods include meat, fish, eggs and plant sources of protein. Plant sources of protein include nuts, seeds, tofu, beans such as red kidney beans and canned beans, and pulses such as lentils and chickpeas.

You need a certain amount of protein to keep healthy. Protein is important for energy and for growth and repair in your body. Some of these high-protein foods can also be a source of iron and vitamins, including B vitamins and vitamin D. However, most people eat more protein than is necessary. Beware, some meats are also high in saturated fat.

Some protein helps you stay full after a meal.

Choose poultry such as chicken, or lean meat. One portion of beans or pulses such as chickpeas or lentils is three heaped tablespoons. Eggs can be boiled or poached rather than fried.

There is some evidence that eating oily fish helps to protect against heart disease. Oily fish include herring, sardines, mackerel, salmon, fresh tuna (not tinned), kippers, pilchards, trout, whitebait, anchovies and swordfish. It is thought that omega-3 fatty acids in the fish oil help to reduce 'furring of the arteries' (the build-up of atheroma) which causes angina and heart attacks. Aim to eat at least two portions of fish per week, one of which should be oily.

Protein combining Vegetarian sources of protein do not provide the correct balance of amino acids (the building blocks of proteins) for the body to use unless combined with each other. So people who are not eating a lot of fish, meat or eggs need to make sure that their meals contain two of the following:

Dairy products.

Legumes (for example, beans, lentils).

Examples of protein-balanced meals are:

Baked beans on toast.

Dhal and rice or chapatti.

Baked potato with baked beans and cheese

Red meat and processed meat

Red meat refers mainly to beef, veal, pork and lamb. Processed meat refers to meat that has been processed to improve the flavour or to help preserve the meat. Examples of processed meat include ham and sausages, as well as canned meat and meat-based ready meals and sauces.

There is evidence that eating red and processed meat increases the risk of bowel cancer .

Eating red and processed meat has also been shown to increase the risk of stroke, heart disease and type 2 diabetes. The health risks from eating processed meat increase with increasing amounts of processed meat that you eat.

On the other hand, restricting the intake of meat can increase the risk of iron-deficiency anaemia . For this reason, the UK Government's Scientific Advisory Committee on Nutrition (SACN) recommend that your intake of red and processed meat should be no more than 70 g/day.

For a long time, obesity and many other health problems have been blamed on the amount of fat that we eat. This makes sense because fat contains about twice as many calories as carbohydrate or protein per gram. However, more recent research suggests the picture is more complex than that. It suggests that carbohydrate plays a larger role in weight gain than we previously thought.

Also, the advice about which types of fats are better to eat has been under discussion.

It probably is still a good idea to eat less fat if you are trying to lose weight.

Tips to reduce fat in your diet include the following:

Whenever possible, do not fry food. It is better to grill, bake, poach, barbecue or boil food. If you do fry, use unsaturated oil. Drain the oil off the food before eating.

Choose lean cuts of meat and cut off any excess fat.

Avoid adding unnecessary fat to food. For example, measure out small portions of oil for cooking, etc.

Watch out for hidden fats that are in pastries, chocolate, cakes and biscuits.

See the leaflet called Low-fat diet sheet for more details .

Trans fats Trans fats (or trans fatty acids) are unsaturated fatty acids. Trans fats increase the risk of heart disease. They increase LDL cholesterol and decrease HDL cholesterol.

See also the separate leaflet called High Cholesterol for further information .

Trans fatty acids occur naturally in small amounts in a wide range of foods, such as milk, beef and lamb. However, most of the trans fatty acids in the diet are produced during the processing of vegetable oils. Trans fats are therefore found in hard margarines and in some baking products (for example, biscuits, pastries and cakes), fried foods and other processed foods.

Foods that are labelled as containing partially hydrogenated oils or fats contain trans fatty acids. When buying fat-containing foods, it is much healthier to buy ones labelled with a high content of mono-unsaturates or polyunsaturates.

Research has shown that trans fatty acids produced during the processing (hardening) of vegetable oils are much more harmful to health than natural trans fatty acids (for example, in milk, beef and lamb). You can reduce your intake of trans fats by avoiding or reducing the amount of fried foods, high-fat snacks and high-fat baked foods you eat.

In the UK the intake of trans fats is much lower than it was 20-30 years ago. However, as part of a healthy diet, you should aim to keep both the amount of saturated fats and trans fats to a minimum.

A 2019 review by the SACN (The Scientific Advisory Committee on Nutrition) determined that reducing your intake of saturated fats lowers your risk of developing coronary heart disease, although there was no evidence that it reduces the rate of dying from these conditions. Trans fats were associated with an increased risk of heart disease and stroke. The review recommended that the intake of both saturated fats and trans fats should be kept to a minimum.

Eat lots of vegetables

Vegetables provide energy, fibre, vitamins and minerals and are filling. Frozen are as good as fresh.

Avoid sugary foods and drinks

Sugary foods and drinks are high in calories and too much may cause weight gain. It isn't just the amount of sugar that may be bad. Even eating small amounts of sugary foods (sweets, etc) too often is bad for teeth. Tips include:

Try not to add sugar to tea, coffee and breakfast cereals. Your taste for sweetness often changes with time. Use artificial sweeteners only if necessary.

Reduce sugar in any kind of recipe. Use fruit as an alternative to add sweetness to recipes.

Give children water or milk as their main drink.

If you eat chocolate or sweets, try to keep the quantity down.

We do not yet know the long term effects of artificial sweeteners so they are best avoided, but they may help people to lose weight if they find avoiding sweet foods and drinks difficult.

Don't eat too much salt

Too much salt increases your risk of developing high blood pressure. Guidelines recommend that we should have no more than 6 g of salt per day. Most people in the UK currently have more than this. If you are used to a lot of salt, try gradually to reduce the amount that you have. Your taste for salt will eventually change. Tips on how to reduce salt include:

Use herbs and spices rather than salt to flavour food.

Limit the amount of salt used in cooking and do not add salt to food at the table.

Choose foods labelled 'no added salt'.

As much as possible, avoid processed foods, salt-rich sauces, takeaways and packet soups which are often high in salt.

Don't forget portion sizes

You may be eating very healthy foods but you still need to keep an eye on your portion sizes because if they are too large, you will still gain weight. Deliberately try to take smaller portions when you have a meal.

Do not feel that you have to empty your plate. Perhaps change the plates that you have in your cupboard (which may be large) to more medium-sized plates. In this way you will naturally serve up smaller portions. Fill up on fruit and vegetables. Ask for a smaller portion when eating out or ordering a takeaway.

Think about what you are drinking

Many drinks, including alcoholic and many non-alcoholic drinks, contain calories. Think about what you are drinking.

Choose healthier non-alcoholic drinks . Some tips: water contains no calories and can be both refreshing and healthy. Add a slice of lemon or lime to your water. Keep a jug in the fridge so that it stays cool. Try sparkling water.

Keep alcohol within the recommended limits . Drinking above the recommended limits can lead to serious problems . For example, drinking heavily can damage the liver, brain, stomach, pancreas and heart. It can also cause high blood pressure. Also, alcohol contains a lot of calories and too much can cause weight gain:

One unit of alcohol is 10 ml (1 cl) by volume, or 8 g by weight, of pure alcohol. For example, one unit of alcohol is about equal to:

Half a pint of ordinary-strength beer, lager, or cider (3-4% alcohol by volume); or

A small pub measure (25 ml) of spirits (40% alcohol by volume); or

A standard pub measure (50 ml) of fortified wine such as sherry or port (20% alcohol by volume).

There are one and a half units of alcohol in:

A small glass (125 ml) of ordinary-strength wine (12% alcohol by volume); or

A standard pub measure (35 ml) of spirits (40% alcohol by volume).

Men should drink no more than 14 units of per week, spread evenly over several days and with at least two alcohol-free days a week.

Women should drink no more than 14 units of alcohol per week, spread evenly over several days and with at least two alcohol-free days a week.

Pregnant women . Advice from the Department of Health states that: ... "pregnant women or women trying to conceive should not drink alcohol at all".

The gut microbiome

This is a new area of research and discovery. Scientists are starting to discover that the microscopic organisms that live in our guts may be of much more importance to our health than previously known about. What we eat may affect the health of those organisms (known collectively as the microbiome) and this may affect many areas of our health, including our weight and possibly even conditions such as depression.

Tips for keeping your microbiome healthy include:

Avoiding ultra-processed foods as much as possible.

Eating fermented foods such as kefir, kimchi and blue cheese.

Eating lots of different plants eg, aiming for 30 per week.

Having a fasting period of 12 hours every 24hrs eg, from 7pm-7am.

Further reading and references

• Glycaemic Index ; diabetes.org.uk
• Scientific Advisory Committee on Nutrition Iron and Health Report ; GOV.UK, February 2011
• De Stefani E, Boffetta P, Ronco AL, et al ; Processed meat consumption and risk of cancer: a multisite case-control study in Uruguay. Br J Cancer. 2012 Oct 23;107(9):1584-8. doi: 10.1038/bjc.2012.433. Epub 2012 Sep 25.
• Healthy eating - fats explained ; British Heart Foundation
• Davis CD ; The Gut Microbiome and Its Role in Obesity. Nutr Today. 2016 Jul-Aug;51(4):167-174. doi: 10.1097/NT.0000000000000167.
• The Eatwell Guide ; Public Health England, 2018
• Saturated fats and health ; Scientific Advisory Committee on Nutrition, 2019
• Mehta SS, Arroyave WD, Lunn RM, et al ; A Prospective Analysis of Red and Processed Meat Consumption and Risk of Colorectal Cancer in Women. Cancer Epidemiol Biomarkers Prev. 2020 Jan;29(1):141-150. doi: 10.1158/1055-9965.EPI-19-0459. Epub 2019 Oct 1.
• Key T et al ; Diet, nutrition, and cancer risk: what do we know and what is the way forward? BMJ 2020; 368 doi: https://doi.org/10.1136/bmj.m511 (Published 05 March 2020)
• DeMartino P, Cockburn DW ; Resistant starch: impact on the gut microbiome and health. Curr Opin Biotechnol. 2020 Feb;61:66-71. doi: 10.1016/j.copbio.2019.10.008. Epub 2019 Nov 22.
• Freire R ; Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition. 2020 Jan;69:110549. doi: 10.1016/j.nut.2019.07.001. Epub 2019 Jul 4.
• Cardiovascular disease: risk assessment and reduction, including lipid modification ; NICE Clinical Guideline (July 2014 -last updated May 2023) Replaced by NG238

Article history

The information on this page is written and peer reviewed by qualified clinicians.

Next review due: 13 Aug 2028

15 aug 2023 | latest version.

Last updated by

Dr Rachel Hudson, MRCGP

Peer reviewed by

Dr Surangi Mendis

Feeling unwell?

Assess your symptoms online for free

• Growth & Development
• Play & Activities
• Life Skills
• Play & Learning
• Learning & Education
• Rhymes & Songs
• Preschool Locator

A Balanced Diet – 10 Lines, Short & Long Essay For Kids

Key Points To Note: Essay On ‘Balanced Diet’ For Lower Primary Classes

10 lines on ‘balanced diet’ for kids, paragraph on balanced diet for children, 200-word essay on balanced diet for kids, long essay on balanced diet in english for children, what will your child learn from writing this essay.

Children from lower classes need to express their views in written form on several subjects. Topics like health, medicine, and a good diet are popular in question papers and curriculums. An essay on balanced diet in English need not be difficult for children as most parents know how important a healthy diet is, and can elaborate on the subject with examples. They can prepare a wholesome platter with all the elements like pulses, chapati, rice, salad, curd, etc., and elaborate on its benefits. The best way to teach children about the need for a balanced diet is by talking to them about it and demonstrating its importance. Learning how to write an essay on ‘Balanced Diet’ for classes 1, 2, and 3 is beneficial for children as it will help them understand the importance of eating healthy foods throughout their lives.

• While writing an essay on the topic, kids need to remember key aspects that would strengthen their composition skills. Here are some key points mentioned below: 
• Explain what a balanced diet is.
• Emphasise the benefits of a balanced diet.
• Provide tips and pointers on how to achieve a balanced diet.
• Conclude with how a balanced diet can lead to a healthy lifestyle.

Understanding the concept and importance of a balanced diet is crucial for kids to have a healthy body and mind.   Essays for classes 1 and 2   on ‘Balanced Diet’ can be written in a concise format, and kids can easily convey a strong message in just ten lines. Use this as a guide: 

• A balanced diet includes food from every group to help sustain a healthy mind, body, and spirit.
• Carbohydrates, vitamins, fats, minerals and proteins are the five main food groups that must be incorporated into every diet.
• Lack of carbohydrates could lead to exhaustion and fatigue.
• The deficiency of proteins could result in hampered growth and underdeveloped muscles.
• A deficiency of vitamins and minerals could lead to being susceptible to infections, diseases and other comorbidities.
• Lack of fibre and water in a person’s diet could lead to poor digestion and dehydration, causing problems with bowel movements.
• All the key components must be consumed in the right amount to constitute a balanced diet.
• A balanced diet helps maintain proper body weight, provides nourishment and helps improve the quality of life.
• With a balanced diet, one develops healthy eating habits which could increase the longevity of life.
• It is necessary to follow a balanced diet right from a young age to avoid illnesses in the long term.

Kids could be asked to articulate their thoughts and ideas in a paragraph format on this topic. To write a short essay on ‘Balanced Diet’, kids need to understand the benefits of eating healthy. Read the guide below to get a better picture:

A balanced diet is the crux of a healthy lifestyle and a life free from illnesses. According to nutritionists and experts, a balanced diet includes the right portion of proteins, carbohydrates, vitamins, minerals, fibre, and fats. The humble ‘khichdi’ is a perfect example of a meal that includes all the vital essentials for a balanced diet. A balanced diet should contain fruits, vegetables, legumes, whole grains, pulses, etc. Healthy nutrition boosts energy, enhances the capacity of doing daily functions, strengthens the immune system, and avoids weight gain. Maintaining a balanced diet could help in the long term and reduce the chances of contracting infections and illnesses.

To help children write an essay for classes 1, 2 and 3, one needs to instruct them to include finer details that will make the essay look readable and relatable. Below is a template that will help children to structure their essays:

A balanced diet is proportioned reasonably, and includes vital elements like carbohydrates, proteins, fats, fibre, minerals, and vitamins. Nutritionists and doctors recommend that every meal have a sizeable portion of these critical elements. In most Indian households, meals combine salads, cooked vegetables, rice, roti, and yoghurt. Westerners vary their diet and try to include all these elements differently. A balanced diet of any kind is put together to ensure that the body receives the vital essentials like protein, fats, carbohydrates, etc., which helps its proper functioning and growth. It is crucial for kids as they need all elements for their mental and physical growth. A balanced diet should include fruits, bread, rice, pulses, milk, curd, etc., to provide nourishment to the body. Practising a balanced diet is not difficult and requires a certain amount of dedication and determination. It will also help to keep the body strong and free from diseases.

Knowing about the significance of a balanced diet is imperative for kids. The essay   for Class 3   on ‘Balanced Diet’ should reflect kids’ understanding of the topic. Below is a guide that will help children write a long essay:

You are what you eat. Right from the start, we are always taught about eating right. Every mother ensures that their kids are fed in a way that they receive proper nutrition for adequate growth. A balanced diet contains fruits, vegetables, nuts, pulses, milk, etc., to ensure the body gets enough protein, carbohydrates, fats, minerals, vitamins, and fibre. Whether a vegetarian or non-vegetarian, you can easily put together a meal that provides nourishment to the body.

What Is Balanced Diet and Why It is Important?

One of the best gifts people can give themselves is eating a balanced diet. A balanced diet is one that offers plenty of the nutrients required for optimum health while including a range of food types. A balanced diet is vital for physical fitness and one’s mental health. A good diet helps to focus, concentrate and think better. It helps to strengthen muscles, improve skin, fight infections, build the immune system, and control body weight. Reducing the consumption of sugary and fatty foods helps the body build resistance and maintain an appropriate weight.

Elements Of A Balanced Diet And Their Advantages

Below are the elements that make up a balanced diet:

• Vitamins and Minerals:  Found in abundance in fruits and vegetables, minerals help to build the immune system and fight infections and illnesses. Lack of vitamins and minerals in the body could lead to conditions like anaemia, goitre, rickets, etc.
• Proteins:  Eggs, chicken, sprouts, pulses and dairy products are the best source of protein. Lack of protein reduces the healing capacity of the body and causes muscles to wear and tear easily.
• Fats:  Butter, oil, and ghee are foods rich in fats and help keep the body warm and give the body the necessary energy and lubrication.
• Carbohydrates:  Rice, wheat and bread are rich in carbohydrates and supply the body with glucose converted to energy to help perform daily activities.
• Fibre:  Fruits, salads, and beans are good sources of fibre in food.

How Can One Maintain A Balanced Diet?

• Eat food from plants and trees and avoid processed food
• Drink at least 2 litres of water a day
• Minimise saturated fats and sugar
• Add fruits and vegetables to every meal
• Add milk and curd at least one time a day in your meal

It is without a doubt that children will learn a lot from writing an essay on the topic, right from its importance to the benefits. With this knowledge, kids will likely opt for healthy foods more often than not and pass this lesson on to generations.

A healthy lifestyle can only be followed by a balanced diet. The importance cannot be undermined, and it is an aspect that must feature on the priority list of every individual.

Essay On Health and Fitness for Kids How to Write An Essay On Junk Food for Children 10 Lines, Short and Long Essay On Food for Lower Primary Classes

• Essays for Class 1
• Essays for Class 2
• Essays for Class 3

How Your Screen Time Directly Impacts Your Child

13 helpful tips to get your child to listen to you, how to build a healthy relationship with food for your child, leave a reply cancel reply.

Log in to leave a comment

Most Popular

Why playing alone is recommended for kids, recent comments.

FirstCry Intelli Education is an Early Learning brand, with products and services designed by educators with decades of experience, to equip children with skills that will help them succeed in the world of tomorrow.

The FirstCry Intellikit `Learn With Stories` kits for ages 2-6 brings home classic children`s stories, as well as fun activities, specially created by our Early Learning Educators.

For children 6 years and up, explore a world of STEAM learning, while engaging in project-based play to keep growing minds busy!

Build a love for reading through engaging book sets and get the latest in brain-boosting toys, recommended by the educators at FirstCry Intellitots.

Our Comprehensive 2-year Baby Brain Development Program brings to you doctor-approved toys for your baby`s developing brain.

Our Preschool Chain offers the best in education across India, for children ages 2 and up.

©2024 All rights reserved

• Privacy Policy
• Terms of Use

Welcome to the world of Intelli!

We have some FREE Activity E-books waiting for you. Fill in your details below so we can send you tailor- made activities for you and your little one.

Parent/Guardian's Name

Child's DOB

What would you like to receive other than your Free E-book? I would like information, discounts and offers on toys, books and products I want to find a FirstCry Intellitots Preschool near me I want access to resources for my child's development and/or education

Welcome to the world of intelli!

FREE guides and worksheets coming your way on whatsapp. Subscribe Below !!

THANK YOU!!!

Here are your free guides and worksheets.

• Skip to main content
• Skip to secondary menu
• Skip to primary sidebar
• Skip to footer

A Plus Topper

Improve your Grades

Balanced Diet Essay | Essay on Balanced Diet for Students and Children in English

February 12, 2024 by Prasanna

Essay on Balanced Diet: A balanced diet is a diet that includes every category of nutrients in it. It is important to eat according to a balanced diet because it the best way to ensure our good health. A balanced diet consists of every food group that we need to prevent ourselves from harmful infections and diseases.

You can read more  Essay Writing  about articles, events, people, sports, technology many more.

Long and Short Essay on Balanced diet for Students and Children in English

In this article, we have provided one long Essay on the topic, a brief report, and ten lines on the same item, to help students write these essays in their examinations. Given below is a long essay on a balanced diet composed of 500 words and a short essay comprising 100-150 words.

Long Essay on Balanced Diet 500 words in English

Balanced Diet Essay is usually given to classes 7, 8, 9, and 10.

A balanced diet is a diet that contains all essential food groups. There are five primary nutrients that our body requires for proper functioning. The carbohydrates are the energy-giving food that contains starch and sugar; proteins are bodybuilding foods, fats are energy-giving, vitamins and minerals are foods that make us resistant to diseases. All these food groups are vital for our good health.

Apart from the primary five nutrients, there is also roughage and water. Roughage is the fiber portion of the food we eat, and water is crucial for regulating our body processes. A balanced diet contains all these nutrients in appropriate quantities. It is essential to understand what kind of food gives us nutrients. Bread, potatoes, sugar, rice, and chapattis are rich in carbohydrates. We must consume this kind of food as they are our primary source of energy. Any vegetable that grows under the ground, for example, carrots, sweet potato, radishes are rich in carbohydrates. Children and adolescents must consume carbohydrates as they need a lot of energy.

Meat, fish, pulses, lentil, eggs, milk, and every kind of milk product like cottage cheese and paneer are rich in proteins. Proteins are our main source of energy. Proteins are essential for people of every age group. Anybody who wants to eat less fat for their meals must compensate for it by eating more proteins. Proteins are necessary for adolescents since they help in muscle development.

Oil, sugar, cream, cheese, red meat, ghee, butter, etc. are all rich in fat. Fat gives us more energy. Children should consume an adequate amount of fat as they need it for their growth. Fats, when consumed in large quantities, resulting in excess deposition of adipose tissue and leads to weight gain. However, fats are an essential component of our diet, and we must take them adequately.

Fruits and leafy vegetables are rich in vitamins and minerals. Vitamins and minerals build our body defenses against diseases and viral infections. Deficiency of vitamins can cause many conditions ranging from night blindness to scurvy. It can also make our gums bleed and lead to the formation of painful scabs in our mouth. Most importantly, deficiency of vitamins and minerals causes us more exposed to illnesses. Roughage is vital for smooth bowel movements. Fibers are essential for digestion and bowel formation. Water is indispensable to facilitate every bodily function starting from metabolism to assimilation. Water is vital for survival, and we cannot live without it.

A balanced diet is rich in all these nutrients. It must contain the required food groups in appropriate quantities. An athlete or somebody who engages in heavy physical labour must consume large amounts of protein. Protein gives them the energy to work hard. A person who is mainly involved in desk work must consume less fat as he has almost no physical exercise. Thus, he must consume food that his body can break down quickly. All in all, a balanced diet ensures our good health and is vital for leaving a healthy life.

Short Essay on Balanced Diet 150 words in English

Balanced Diet essay is usually given to classes 1, 2, 3, 4, 5, and 6.

A balanced diet has widespread necessities in our lives. Following a balanced diet ensures that we are eating healthy. Our generation engages in eating junk food too often, and that is very harmful to us. Foods that contain too much oil or too much carbohydrate can have adverse effects on us. Eating home-cooked meals like pulses, rice, fish, etc. is better for our health.

Balanced Diet Essay Conclusion

A balanced diet includes every kind of food, and that ensures that we are looking after our health. For example, “Khichdi” is a perfectly balanced diet. Lentil soup and chicken stew are excellent sources of protein. A balanced diet helps us in maintaining a healthy body weight. With a little bit of exercise and hard work, we can all lead active lives. we will soonly update Balanced Diet Essay in Hindi, Punjabi, Marathi, Malayalam.

10 Lines on Balanced Diet Essay in English

• A balanced diet is a diet that comprises every food group and helps sustain a healthy body.
• Carbohydrates, fats, proteins, vitamins, and minerals are the five main food groups that we must incorporate in our diet.
• The deficiency of carbohydrates can cause exhaustion and fatigue. Lack of proteins may result in stunted growth and underdeveloped muscles.
• Vitamins and minerals deficiency leads to increased susceptibility to diseases, night blindness, rickets, etc.
• Less roughage and water in the diet may lead to dehydration and indigestion, leading to irregular bowel movements.
• A balanced diet must have every component in sufficient amounts. Increased consumption of carbohydrates and fats may lead to consequences.
• A balanced diet helps maintain proper body weight, keeps us nourished, and our skin is free of acne and pimples.
• Proteins are essential for adolescents as they need it for their growth and development.
• It develops healthy eating habits and helps us to reach our optimum health goals.
• We must all follow a balanced diet and, thus, lead beautiful lives.

FAQ’s on Balanced Diet Essay

Question 1. What are proteins?

Answer: Proteins are bodybuilding foods that help us to develop our muscles and give us strength.

Question 2. Why do we need a balanced diet?

Answer: We need a balanced diet to ensure the consumption of all nutrients, thus leading to a healthy life.

Question 3. Why are junk foods considered to be unhealthy?

Answer: Junk foods have high-fat content and almost no nutritional value. Thus they harm our bodies and may lead to liver diseases.

Question 4. Is eating raw vegetables well?

Answer: Certain vegetables like cucumber, carrots, spinach, lettuce, etc. must be consumed raw. This helps in preserving their nutritional value.

• Picture Dictionary
• English Speech
• English Slogans
• English Letter Writing
• English Essay Writing
• English Textbook Answers
• Types of Certificates
• ICSE Solutions
• Selina ICSE Solutions
• ML Aggarwal Solutions
• HSSLive Plus One
• HSSLive Plus Two
• Kerala SSLC
• Distance Education

Eating a balanced diet is the most important factor for a healthy life. To what extent do you agree?

Unauthorized use and/or duplication of this material without express and written permission from this site’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Writing9 with appropriate and specific direction to the original content.

Include an introduction and conclusion

A conclusion is essential for IELTS writing task 2. It is more important than most people realise. You will be penalised for missing a conclusion in your IELTS essay.

The easiest paragraph to write in an essay is the conclusion paragraph. This is because the paragraph mostly contains information that has already been presented in the essay – it is just the repetition of some information written in the introduction paragraph and supporting paragraphs.

The conclusion paragraph only has 3 sentences:

• Restatement of thesis
• Prediction or recommendation

To summarize, a robotic teacher does not have the necessary disciple to properly give instructions to students and actually works to retard the ability of a student to comprehend new lessons. Therefore, it is clear that the idea of running a classroom completely by a machine cannot be supported. After thorough analysis on this subject, it is predicted that the adverse effects of the debate over technology-driven teaching will always be greater than the positive effects, and because of this, classroom teachers will never be substituted for technology.

Start your conclusion with a linking phrase. Here are some examples:

• In conclusion
• To conclude
• To summarize
• In a nutshell

Discover more tips in The Ultimate Guide to Get a Target Band Score of 7+ » — a book that's free for 🚀 Premium users.

• Check your IELTS essay »
• Find essays with the same topic
• View collections of IELTS Writing Samples
• Show IELTS Writing Task 2 Topics

Some people believe that children can learn effectively by watching TV and they should be encouraged to watch TV both at home and school. To what extent do you agree or disagree? – Disagree -

Hese days the fashion in clothing are constantly changing. is this affecting individuals and the environment in a positive or a negative way, many young people today know more about international pop and movie stars than famous people in the history in their country. why is this what can be done to increase young people's interest in famous people in the history of their country, you should spend about 20 minutes on this task. the plans below show how the ground floor of a particular building has changed over time. summarize the information by selecting and reporting the main features and make comparisons where relevant. you should write at least 150 words., it is believed that the education system is the most critical factor to the development of a country. to what extent do you agree or disagree with this belief.

English that goes straight to the heart

Paragraph on Balanced Diet

A paragraph is a short collection of well-organized sentences which revolve around a single theme and is coherent. A  good paragraph  expresses everything it has to say briefly.

A diet that contains all kinds of necessary ingredients in almost the required quantity is called the “Balanced Diet”. We should consume a balanced diet consisting of essential nutrition.

Paragraph on Balanced Diet (100 Words)

A balanced diet is essential for maintaining or improving overall health. It encompasses a variety of necessary ingredients in nearly the required quantities. This diet should consist of liquids, adequate proteins, essential fatty acids, vitamins, minerals, and calories. To achieve a balanced diet, it is important to include fresh fruits, salad, green leafy vegetables, milk, eggs, yogurt, and other nutritious foods in our meals. Minerals such as iron, calcium, sodium, and potassium, as well as trace amounts of iodine and copper, are also crucial for our well-being.

Among these, milk stands out as a remarkable item that can be considered a balanced diet in itself. By consuming a balanced diet and adhering to regular meal times, we can strive to maintain a healthy body.

Also, Read Paragraph on Health is Wealth

Paragraph on Balanced Diet (150 Words)

A balanced diet is essential for maintaining or improving overall health. It consists of a variety of necessary ingredients in almost the required quantities. This includes liquids, adequate proteins, essential fatty acids, vitamins, minerals, and calories. To achieve a balanced diet, it is important to consume fresh fruits, salad, green leafy vegetables, milk, eggs, yogurt, and other nutritious foods regularly. Among the minerals, iron, calcium, sodium, potassium, and small amounts of iodine and copper are especially important. Milk can be considered a balanced diet in itself due to its nutrient content.

Daily Test - Attempt Now

In addition to a balanced diet, a healthy body requires daily physical activities, proper rest and sleep, cleanliness, a healthy environment, fresh air, water, and personal hygiene. Drinking an adequate amount of water, around 7-8 glasses, is crucial as it helps maintain blood pressure and efficiently supplies vital nutrients to the body. By following these principles, one can achieve a well-rounded and healthy lifestyle.

Also, Read Paragraph On Co Education

Paragraph on Balanced Diet (200+ Words)

A balanced diet is essential for maintaining or improving overall health as it provides all the necessary ingredients in the required quantities. It should include liquids, adequate proteins, essential fatty acids, vitamins, minerals, and calories. To maintain a healthy body, it is important to consume fresh fruits, salads, green leafy vegetables, milk, eggs, yogurt, and other nutritious foods on time. Green vegetables and most fruits are excellent sources of minerals such as iron, calcium, sodium, and potassium, as well as small quantities of iodine and copper.

Fish oil, butter, carrots, and papaya are rich in Vitamin A, while green leafy vegetables and wheat grains provide Vitamin B. Vitamin C can be obtained from green chili, green vegetables, amla, lemon, and citric fruits. Vitamin D is found in cod liver oil, butter, and exposure to sunlight. Our health also relies on Vitamins E and K. Milk is a comprehensive food item that can be considered a balanced diet on its own.

Proteins can be derived from meats, poultry, fish, eggs (particularly egg whites), milk (specifically casein), cheese, curd, pulses, soybeans, and dry fruits. Fat can be obtained from butter, pork, coconut, edible oils, cod liver oil, and egg yolks. We may maintain a balanced diet that supports our general health and well-being by combining these different food groups into our daily meals.

Also, Read Paragraph on Save Environment

Paragraph on Balanced Diet (250 Words)

A balanced diet is crucial for maintaining or improving overall health by providing all the necessary ingredients in almost the required quantities. It comprises essential nutrition such as liquids, adequate proteins, essential fatty acids, vitamins, minerals , and calories. To ensure a healthy body, it is important to consume fresh fruits, salads, green leafy vegetables, milk, eggs, yogurt, and other nutritious foods on time.

Green vegetables and most fruits are rich sources of minerals, including iron, calcium, sodium, and potassium, as well as small quantities of iodine and copper. Foods like fish oil, butter, carrots, and papaya are abundant in Vitamin A, while Vitamin B can be obtained from green leafy vegetables and wheat grains. Vitamin C can be found in green chili, green vegetables, amla, lemon, and citric fruits. Vitamin D is present in cod liver oil, butter, and exposure to sunlight. Additionally, Vitamins E and K are essential for maintaining good health. Milk stands out as a singular food item that can be considered a balanced diet on its own.

Protein sources encompass meats, poultry, fish, egg whites, milk (casein), cheese, curd, pulses, soybeans, and dry fruits. Fats can be obtained from butter, pork, coconut, all edible oils, cod liver oil, and egg yolks. Adequate water intake, at least 7-8 glasses daily, is also crucial. In addition to a balanced diet, maintaining a healthy body necessitates regular physical activity, sufficient rest and sleep, cleanliness, a healthy environment, fresh air, water, and personal hygiene.

You Asked, We Listened – Get Free Access to All Writing Lists 😍😍

Paragraph on Health

Paragraph on Healthy Eating

Daily reading comprehension test - attempt now, discover more from english luv.

Subscribe now to keep reading and get access to the full archive.

Type your email…

Continue reading

Essay on Diet And Nutrition

Students are often asked to write an essay on Diet And Nutrition in their schools and colleges. And if you’re also looking for the same, we have created 100-word, 250-word, and 500-word essays on the topic.

Let’s take a look…

100 Words Essay on Diet And Nutrition

What is diet.

A diet is the food and drinks we consume every day. It can be different for everyone. Some people eat lots of fruits and vegetables, while others might eat more meat or grains. A healthy diet is balanced, meaning it has the right amounts of all the food groups.

What is Nutrition?

Nutrition is about the vitamins, minerals, fats, proteins, and carbohydrates in the food we eat. These are called nutrients. They help our body grow, develop, and stay healthy. Good nutrition means getting the right amount of nutrients from healthy foods.

The Importance of a Balanced Diet

A balanced diet is important because it gives our body the nutrients it needs. If we don’t get enough nutrients, we can become sick. Eating a variety of foods from all the food groups can help us get the nutrients we need.

Choosing Healthy Foods

Choosing healthy foods can be easy. We should try to eat lots of fruits, vegetables, whole grains, and lean proteins. We should also limit foods that are high in sugar, salt, and unhealthy fats.

The Role of Water

In conclusion, diet and nutrition are very important for our health. By eating a balanced diet and choosing healthy foods, we can ensure we get the nutrients our body needs.

250 Words Essay on Diet And Nutrition

What is diet and nutrition.

Diet and nutrition are key parts of our daily lives. ‘Diet’ means the food and drink we regularly choose to consume. ‘Nutrition’ is how the food we eat helps our body. It’s about vitamins, minerals, and nutrients that help us grow, feel good, and stay healthy.

Importance of Balanced Diet

A balanced diet is vital. It means eating different types of foods in the right amounts. This diet includes fruits, vegetables, grains, protein, and dairy products. A balanced diet gives our body all the nutrients it needs. It helps us grow strong and stay healthy.

Role of Nutrition

Nutrition plays a key role in our health. It helps us fight off sickness. Good nutrition means our body gets all the right nutrients. These are things like vitamins, minerals, and proteins. They help our body work properly. It’s like fuel for a car. Without the right fuel, our body can’t work as well as it should.

Unhealthy Diet Risks

An unhealthy diet can cause problems. Too much unhealthy food can lead to weight gain and other health issues. These can include heart disease and diabetes. It’s important to eat healthy foods to stay fit and strong.

500 Words Essay on Diet And Nutrition

Understanding diet and nutrition.

Diet and nutrition are two important words that we often hear about. But what do they really mean? Diet refers to the food and drink that we regularly consume. Nutrition, on the other hand, is about how our body uses the food and drink we eat to keep us healthy.

Why is a Balanced Diet Important?

A balanced diet is one that gives your body all the nutrients it needs to function correctly. We need to eat a variety of foods to get the right balance of nutrients. This means eating a mix of foods from the different food groups: fruits and vegetables, grains, proteins, and dairy products.

What are Nutrients?

Nutrients are substances that our body needs to work properly. There are two types of nutrients: macronutrients and micronutrients.

Macronutrients include carbohydrates, proteins, and fats. We need these in large amounts. Carbohydrates provide energy, proteins help in growth and repair, and fats store energy.

Importance of Drinking Water

Water is also an important part of our diet. Our body uses water in all its cells, organs, and tissues to help regulate temperature and maintain other bodily functions. It’s crucial to drink enough water each day to replace what we lose through activities like breathing, sweating, and digestion.

Healthy Eating Habits

To maintain a balanced diet, we should try to eat at regular times each day. This helps our body to get the nutrients it needs when it needs them. We should also try to eat a variety of foods to ensure we get a wide range of nutrients.

Eating too much of any one type of food isn’t good for us. For example, eating too much sugar can lead to weight gain and tooth decay. Similarly, eating too much salt can raise our blood pressure, which can lead to heart disease.

In conclusion, diet and nutrition play a crucial role in our health. By eating a balanced diet and maintaining healthy eating habits, we can ensure our body gets the nutrients it needs to stay healthy. Remember, what we eat and drink today can affect our health in the future. So, it’s important to make good choices about our diet and nutrition.

That’s it! I hope the essay helped you.

If you’re looking for more, here are essays on other interesting topics:

Happy studying!

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *