A balanced diet is one that provides the body with the correct mix of the 5 core food groups to ensure you get all the essential nutrients to function optimally. This includes a proper mix of macronutrients (proteins, carbohydrates, and fats) and micronutrients (vitamins and minerals), to support your overall health, energy levels, and well-being.

The key to a balanced diet is variety and eating a range of foods across all the core food groups —fruits and vegetables, grains, proteins, and dairy and dairy alternatives—you provide your body with a comprehensive range of nutrients necessary for maintaining good health, supporting bodily functions, and reducing the risk of chronic diseases.

It is also important to include a balance of macronutrients in each meal, with an emphasis on nutrient dense foods, that is foods that are high in nutrients relative to their calorie content.

A balanced diet is important because it is the only way to give your body the full range of essential macronutrients (proteins, carbohydrates, fats) and micronutrients (vitamins, minerals) as well as fibre and antioxidants. Together they allow your body to function normally and provide the energy required for daily activities, exercise, and metabolic processes.

Adequate nutrition is also essential for the growth and development of children and adolescents, supporting their physical and cognitive development. While for adults, a balanced diet maintains and repairs body tissues, supports muscle mass, and ensures the proper functioning of organs.

The nutrition delivered by a balanced diet also supports brain health and cognitive functions, including memory, concentration, and mood regulation. Diets deficient in certain nutrients can contribute to mood disorders, such as depression and anxiety.

Research has shown that a balanced diet reduces the risk of chronic diseases such as heart disease, diabetes, and certain cancers. And as we age, a balanced diet helps prevent age-related diseases and supports a healthier, more active life.

A balanced diet includes a variety of foods from all the 5 core food groups, providing the necessary nutrients to support overall health and well-being.

Fruits such as apples, bananas, berries, oranges, pears, peaches.

Vegetables: include leafy greens, cruciferous and roots vegetables.

Breads and cereals: Whole grain varieties like brown rice, quinoa, whole wheat, oats, barley, and whole-grain bread and pasta.

Protein from animal or plant sources such as lean meat, poultry, seafood, tofu, nuts, legumes, and beans.

Dairy & alternatives: Milk, yoghurt, cheese, or fortified plant-based alternatives like almond milk, soy milk, and coconut yoghurt.

Remember to also include some healthy fats from oils like olive oil, avocado oil, nuts, seeds and olives and avocado.

By incorporating these food groups into your meals and snacks, you can create a balanced diet that supports overall health, provides the energy needed for daily activities, and reduces the risk of chronic diseases.