It is a diet consisting of a variety of different types of food and providing enough amounts of nutrients and necessary food for health. A healthy diet is a diet that helps to maintain or improve overall health. A healthy diet provides the body with essential nutrients: fluid, macronutrients, micronutrients and adequate calories.

What makes up a balanced diet?

Different food types make up a balanced diet. Fruit and vegetables are a key part of a healthy diet. Starch foods and fibre give us more energy so it is good to eat brown rice, beans and whole grain bread. Then, protein from fish and meat help our body cells grow and repair.

Unsaturated fats and in nuts and seeds are good for us, but saturated fats in fried food, chocolate and cheese is bad for us and makes us put on weight.

Purpose of each nutrients

Carbohydrates are the main energy sources for the brain. Without carbohydrates, they body could not function properly. Sources include fruits, bread and grains. Whole grains and fruits are full of fibre which reduces the risk of coronary heart disease and helps maintain normal blood glucose level.

Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein. Nine of the 20 amino acids, known as essential amino acids, must be provided in the diet as they cannot be synthesised in the body. Ten to 35 percent of your daily calories should come from lean protein sources such as low fat meat, dairy, beans or eggs.

Fat is an energy source that when consumed, increases the absorption of fat soluble vitamins including vitamin A , D, E and K. Twenty to 35 percent of your daily intake should come from fat. Choose healthy options such as omega 3 rich foods like fish, walnuts and vegetable based oils. Omega 3 help with development and growth.

Vitamin C is a necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. Rich sources include citrus fruits, strawberries and peppers. Folate, found in foods, helps to prevent birth defects. Pregnant women or women who plant to become pregnant should speak with their physician about taking a folic acid supplement, the synthetic form of folate, in addition to their diet. Vitamin D helps to maintain calcium homeostasis. It can be found in food sources or synthesized by the sun.

Sodium helps to maintain fluid volume outside of the cells and help cells to function normally. Keep intake under 2,400 milligrams per day. Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Rich sources include bananas, potatoes and tomatoes. Calcium helps to maintain and build strong bones and teeth. Include three servings of calcium rich foods per day including milk, low fat cheese and yogurt.

Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body. All beverages and high moisture food such as soup and watermelon contain water and count towards your daily water requirement. Adults should consume 25 to 35 millilitres of fluids per kilogram body weight or 2 to 3 litres per day.

For breakfast, we can eat oatmeal, berries, bananas and a cup of coffee. Oatmeal contains beta glucan which is a think, sticky fibre that helps a person to feel full for longer and may also lower cholesterol. One study revealed that people who ate oatmeal for breakfast felt fuller and ate less at lunchtime that people who ate cornflakes. This was particularly true in people who were overweight. We can also eat banana. It makes a good mid morning snack to keep hunger at bay. Banana is a great source of potassium which may support healthy blood pressure. Banana is great with but butter or on top of oatmeal or cereal.