Balanced Diet

What is a balanced diet? A balanced diet is a food preparation which provides complete nutrients as well as supplies carbohydrates, proteins, fats, vitamins, minerals and fiber in their normal proportions. It is the basis for all diet modifications.


This dietary management is also prescribed to person with Dental Caries, Vomiting, Glomerulonephritis, Osteoarthritis, Rheumatoid, Simple goiter, Vitamin A Deficiency.

Some Tips for a Healthy Diet

• Eat 3 meals a day instead of frequent ones or eating between meals.

• Establish a regular eating habit.

• Eat a heavy breakfast, a moderate lunch, and a light supper.

• Eat food of the right kind, at the right time and interval, in the right amount, and in the right condition of mind (eating in a relaxed atmosphere is ideal).

• Have at least a 5-hour interval between meals for digestion to be efficient. Last meal of the day should be taken at least 3 hours before sleeping.

• Eat more fresh fruits instead of rich desserts.

• Eat at least one serving of green leafy vegetables a day.

• Eat more unrefined, unprocessed foods.

• Avoid tea, coffee, alcoholic and carbonated beverages (soft drinks).

• Drink at least 6 (or 8) glasses of water a day between meals. (See The Importance of Water.)

• Include a variety of foods each meal.

• Take time to enjoy your food. Do not hurry.

Note: For List of Foods which are Allowed and Not Allowed for a Healthy Balanced Diet See Balanced Diet Food Selection Guide

The Food Pyramid

The food pyramid shows five major food groups and the proportions they have to contribute if your diet is to be balanced. Although the number of exchanges recommended varies from group to group, no single food group is more important than any other. There is emphasis on the nutrient differences of fruits and vegetables and the importance of eating foods from each food group.

How to Balance Your Diet

The correct and specific number of daily servings for you depends on how many calories you need to maintain your optimum or ideal body weight. For example, if you are inactive and not quite tall, choose the smaller number of exchanges for each food group. If you are very active or quite tall, choose the large number of exchanges in each group.

Each person’s body is different and consequently body needs for food vary from person to person. However you may need more or less calories (food energy) depending on your age, sex, size, activity level and medical condition.

Only your physician can tell exactly what your medical condition is and what diet you actually need. Consult your nutritionist-dietitian for a dietary plan just for you.

Indeed, good nutrition or good health is always known to be very important in order to avoid various diseases. Thus, it is our responsibility to keep ourselves healthy for our own benefits.

Reference: Healing Wonders of Diet Effective Guide to Diet Therapy p.78 and p.222-223 © 2003 Philippine Publishing House ISBN 971-581-013-6