What Constitutes a Balanced Diet?

A balanced diet or whole food diet should be as varied as possible. You don’t have to do without anything, but while you can eat your fill with some foods, you should only enjoy others in small quantities. For example, it is advisable to include as many fiber-rich grain products as possible, various types of vegetables and fruit, and regular low-fat milk or dairy products on the menu. You should eat fish once or twice a week. Eat meat, sausages, and eggs only in moderation. Frugality is also important with fat, sugar, and salt. In addition, an adequate supply of fluids – ideally with water and unsweetened tea – is essential for a balanced diet. You should drink at least one and a half liters of liquid throughout the day.

For bread, cereal flakes, rice, or pasta, opt for the appropriate whole grain products as often as possible. These contain more fiber, which ensures a longer-lasting feeling of satiety and a slower rise in blood sugar levels. Potatoes are also a tasty, filling, and nutrient-rich source of energy. Side dishes and sauces should contain as little cream, oil, and cheese as possible – for example, a tomato sauce with vegetables is better for pasta than a cheese and cream sauce. Herbs and spices are a great way to add flavor without using too much salt.

For meat and meat products, 300 to 600 g per week is a guideline. If possible, choose high-quality meat with as little fat as possible. White meat from poultry is considered healthier than red meat from beef, pork, or lamb.

Eliminating fat, sugar, and salt completely from your diet does not make sense. You cannot do without fat because it is essential for life. You also cannot survive without salt, but this is already hidden in many foods and does not have to be taken in additionally.

After all, you need essential fatty acids for a balanced diet; some vitamins can only be absorbed by the body with the help of fat. Give preference to vegetable oils from oilseeds, such as sunflower seeds, over animal fats. Although sugar is an essential supplier of energy, there is nothing wrong with the occasional consumption of sweet foods. When it comes to salt, less is more – opt for products fortified with iodine and fluoride to ensure supplies of these essential nutrients.

Try to prepare your dishes as gently as possible by cooking them at rather low temperatures or only for a short time. Take time for your meals, especially at work. Take a break, sit quietly, and savor every bite.

It is best to supplement a balanced diet with sufficient exercise in order to maintain a healthy weight and feel completely at ease. If you don’t have time for sport, build exercise into your everyday life: Walk more often, take the stairs instead of the elevator and go for a walk more often. Sufficient time for relaxation is also a good addition to a balanced diet.