What Is Balanced Nutrition: Tips, Tricks And More



Published on: 12-Sep-2023


10 min read


Updated on : 28-Nov-2023




Amrita Sandhu


What Is Balanced Nutrition: Tips, Tricks And More

What Is Balanced Nutrition: Tips, Tricks And More

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Did you know that intake of a balanced diet on a regular basis helps to keep the body away from health conditions, including hypertension, diabetes, thyroid, cholesterol and so on? 

Balanced nutrition is very important for the smooth and effective functioning of the body. The nutritional needs of an individual are fulfilled with the intake of a balanced diet. It keeps weight in check and controls excess weight gain. 

If you are looking for a personalised diet plan or medical care diet plan, you can connect with ToneOp. Our expert dieticians and fitness experts can help you to maintain your health. So, if you are ready to boost your fibre intake and improve your overall health, keep reading!

Table Of Contents

  1. What Is Balanced Nutrition?

  2. What Does Balanced Nutrition Include?

  3. Benefits Of Consuming Balanced Nutrition

  4. Balanced Diet And Nutrition: Macro And Micronutrients

  5. Nutritionally Balanced Diet Plan

  6. Balanced Nutrition: General Tips To Follow

  7. The Final say

  8. FAQs

  9. References

What Is Balanced Nutrition?

Balanced nutrition or a balanced diet is a composition of all nutrients the body requires in the right amounts to aid the body in optimal functioning, growth and health in the long run. 

Balanced nutrition promotes a disease-free body, good energy levels and good immunity while aiding any nutritional deficiency in terms of micro and macronutrients. It is also essential to have a balanced nutrition diet for weight loss.

What Does Balanced Nutrition Include?

The pillars of balanced nutrition are:

  • Water: ensures proper functioning of the body.

  • Macronutrients: includes fats, proteins and carbohydrates

  • Fibre: promotes good digestion

  • Micronutrients: includes minerals and vitamins

Also Read: Protein And Fibre-Rich Foods For Weight Loss

Read on to understand these pillars of balanced nutrition in depth:

1. Water

Water is an elixir for the body and helps hydrate it by maintaining the electrolyte balance.

2. Proteins 

Proteins are necessary to build immunity and muscle mass. It strengthens the body and helps build hair and skin. The sources of proteins are nuts, seeds, dairy products, lean meat, eggs,

legumes, pulses, seafood, beans and yoghurt.

3. Carbohydrates

Carbohydrates are the primary source of energy required to stay active and perform daily activities. Sources of carbohydrates are fruits, grains, cereals, vegetables,

whole grains and millet.

4. Fats

Fats are required for the absorption of vitamins in the body and to maintain the right temperature of the body. The sources of healthy fats are vegetable oils, nuts, seeds, fish, avocado, olive oil, etc.

5. Fibre

Fibre is required to aid digestion, control the sugar levels in the body and reduce the risk of cholesterol. The sources of fibre are whole grains, fruits, oats, seeds, beans, etc.

6. Vitamins

Vitamins help fight infections, regulate hormones and strengthen the bones and body. The sources of vitamins are vegetables, fruits, seeds and nuts

7. Minerals

Minerals are required in small quantities but are really important for the body to keep your brain and other vital organs functioning efficiently. 

Minerals include potassium, sodium, calcium, iron, zinc, magnesium, iodine etc. Some sources of minerals are green leafy vegetables, seafood, eggs,

chicken, nuts, beans and seeds.

Benefits Of Consuming Balanced Nutrition

The following are the benefits of consuming a balanced diet:

  • Provides energy and helps you feel good all day. 

  • Balanced nutrition helps keep stress levels in check and can aid depression and mood swings.

  • Helps manage the healthy weight of the body and avoid unnecessary weight gain.

  • Boosts immunity and energy levels while keeping away common illnesses.

  • Helps prevent certain health conditions like hypertension, cholesterol, thyroid, diabetes and heart troubles.

  • Reduces nutritional deficiencies

  • Improves skin texture and overall health.

Balanced Diet And Nutrition: Macro And Micronutrients

Micro and macronutrients are two vital types of nutrients required by the body, and both of them have distinct functions. Both work hand-in-hand so that the body functions smoothly. 

You can get both these nutrients in sufficient quantity if you consume a balanced diet and nutrition on a daily basis. The following are the differences between the two:



Help avoid any kind of diseases

and infections

Help provide energy to the body

Required in a small quantity by the body

Required in a large quantity by the body

Excess consumption can cause

nerve and liver damage

Excess consumption can cause metabolic diseases

Deficiency can cause conditions like goitre, scurvy and anaemia

Deficiency can cause malnutrition

Need milligrams per gram

More than 10mg is required

Help in the growth of the body

Provide energy for metabolic processes

Example: Vitamins and antioxidants

Example: Fats, protein, carbohydrates

Sources: Vegetables, seeds, nuts, seafood

Sources: Cereals, pulses, vegetable oils, fruits

Nutritionally Balanced Diet Plan

Here are a few easy-to-follow balanced diet plans that you can use:

Plan 1

1. Morning

Lemon water with chia seeds or 5 almonds.

2. Breakfast

Vegetable brown bread sandwich with green chutney.

3. Mid- Morning

1 bowl of fruits or one spoon of mixed seeds.

4. Lunch 

2 roti with sabzi and salad with one bowl of dal.

5. Evening Snack 

Roasted chana or boiled corn chat.

6. Dinner

1 big soya paratha with curd and vegetable raita.

Plan 2

1. Morning

Warm turmeric water with 5 walnuts.

2. Breakfast

1 bowl of milk with oats.

3. Mid-Morning 

1 tablespoon of mixed nuts.

4. Lunch

1 Katori rice with mixed dal and green sabzi and paneer salad.

5. Evening Snack 

1 bowl of fruit.

6. Dinner

Grilled fish with 1 big bowl of soup.

Plan 3

1. Morning

1 glass of Ajwain water with one spoonful of flaxseeds.

2. Breakfast

1 big glass fruit smoothie with some seeds.

3. Mid-Morning

1 fistful of roasted peanuts.

4. Lunch

1 bowl of chicken curry with paratha and salad.

5. Evening Snack 

Roasted Mushrooms 1 Katori.

6. Dinner

2 Egg vegetable omelette with one slice of brown bread.

Also Read: How To Get Enough Fiber In Your Low-Cost Balanced Diet In India?

Balanced Nutrition: General Tips To Follow

Here are some tips to help you with following a balanced diet:

  • Stop eating unhealthy snacks like chips or fried foods, instead, opt for healthy snacks like roasted chana, makhana, nuts, fruits and seeds.

  • Do not skip any meal. This will hamper the metabolic rate, and you can catch

  • an infection if your immunity goes down. 

  • Try to eat every 2 hours to stay satiated so that the over-eating can be reduced.

  • Hydration is key. Drink 2-2.5 litres of water a day.

  • Practice mindful eating, do not over-eat.

  • Do not force yourself to eat anything you do not like. Try different seasonings and spices to enhance the taste of healthy foods.

  • Consume seasonal fruits and vegetables so a variety of nutrients can be incorporated into your diet.

  • Eat simple yet healthy meals, do not try to complicate your meals. The simpler the food, the better and healthier!

  • Consume a good quantity of proteins; make sure you include pulses, eggs, fish, chicken, etc., in your diet.

  • Have a minimum of 5 servings of fresh vegetables and fruits in your diet.

  • Do not sit in front of the TV while eating, you will end up overeating.

  • Control tea, caffeine and alcohol intake.

  • Stay away from bakery, oily and processed food.

The Final Say

Try to include all the food groups in your diet on a regular basis. The onset of obesity is very low in Indians as the Indian diet incorporates all nutrients in meals. Balance is crucial for good health and a healthy life overall. Watch what you eat, control how much you eat, and you are good to go! 

You should check out our website, ToneOp, for personalised diet plans for weight loss or to manage specific medical conditions.


1. Can we eat chicken as part of balanced nutrition?

Yes, you can eat chicken as a part of your balanced diet.

2. Is balanced nutrition good for weight loss?

Yes, balanced nutrition is rich in low-carb foods and rich in other nutrients

so it does promote weight loss.

3. What happens when we do not consume proper micronutrients?

Issues like anaemia, scurvy, and goitre can arise due to the insufficiency of micro-nutrients.

4. Which minerals constitute micronutrients?

Minerals like Zinc, iron, iodine, potassium, calcium, and sodium are some

that are included in micronutrients.

5. Is it safe to have balanced nutrition daily?

Yes, it is completely safe, and it is advised to have balanced nutrition every day.

About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach Support. With a range of Weight Management, Medical Condition and Detox Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 



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