Balanced Diet Foods or Essential Food Groups List for You

Do you ever check whether you are having a balanced diet? Often we are so busy that we eat whatever we get, without thinking its nutritional value. Balanced diet is a diet that includes proteins, carbohydrates, fat, vitamins and minerals in the right proportion. So, you have to blend all the basic food groups in your regular diet.

Balanced Diet Foods

Essential or Main Food Groups are:

Consume five portions of fruit and vegetables per day:

Fruits are vegetables are rich in vitamins and minerals. So make sure that you consume five portions of this food daily.

Include milk and milk and dairy foods:

Milk, cheese, and yogurt are loaded with protein. They are also rich in calcium that is essential for the bones. Bacteria in yogurt are good for the proper functioning of the digestive system.

Pack protein in your diet:

Some of the foods rich in protein are eggs, meat, fish and beans. Meat is also rich in Vitamin B12 and zinc. Fish contains omega 3 fatty acids. Pulses are great source of proteins for vegetarians.

Reduce intake of food and drinks high in fat and sugar:

You should take care to consume less sugar and fat. They provide you with energy, but when taken in excess, they can cause gain in body weight and also various diseases.

Starchy food:

About one third of the food that we consume daily should contain starchy foods. This means that we should base our meals on these foods. Wholegrain or wholemeal type of foods such as whole wheat pasta and brown rice, or foods rich in fibre are healthy options.

Here are Top foods for a Healthy Lifestyle:


Almonds are packed with omega 3 fatty acids, magnesium, Vitamin E and phytosterols. Almond is also said to aid in improving your memory and therefore great for the elderly people. Having a handful of almonds when you feel hungry in between meals can keep away the hunger pangs until you have your next meal.

Beef and pork:

Beef and pork are rich sources of protein and they are also cheaper than other food products.

Brown rice:

Brown rice is rich in B complex vitamins, niacin, fibre and magnesium. If is far healthier than polished white rice, which hardly contains any nutrients. Wild brown rice is also healthy.

Chia seeds:

Chia seeds contain nutrients that are effective for your body and brain. This is a superfood that you should include in your daily diet.

Chicken and turkey:

Chicken and turkey are rich in protein and are also tasty. But chicken contains more fat and calories. So it can increase your cholesterol levels. However, you can choose lean pieces and try baking, boiling or poaching the chicken if you are worried about cholesterol.


Carrot is a rich source of alpha-carotene and fibre. It is very beneficial for your eyes, skin and hair. You can prevent vision problems by having a carrot daily.

Dairy products:

Dairy products like milk provide you protein ad vitamins as well as micronutrients. According to dietary guidelines, you should have milk and yogurt with low fat.


Fish is a rich source of protein as well as omega 3 fatty acids. Omega 3 fatty acids are great for keeping your healthy and fit. Try to consume wild salmon, mackerel and tuna at least once in a week. You can also include shellfish in your diet.


Flax seed contains alpha-linolenic acid (ALA), which is an omega 3 fatty acid. Add ground flaxseed to cereals and salads and consume it. You may also use flaxseed oil. You can add it to salads.

Kidney beans:

Kidney beans are packed with calcium, niacin, B complex vitamins, folate, omega 3 fatty acids, magnesium and soluble fibre.


Orange is loaded with Vitamin C and helps in strengthening your immunity. It is also rich in potassium, fibre and folate. Having a glass of fresh orange juice in the morning is very healthy and refreshing.


Oatmeal is very healthy for your body. Try to have a bowl of cooked oatmeal for your breakfast with some fruit and this will keep you full till the lunch time.

Pumpkin seeds:

Magnesium, manganese, protein and zinc are found in high quantities in pumpkin seeds. These seeds are very beneficial for giving you a healthy liver and heart, as well for strengthening your immune system. It is also good for people suffering from diabetes.

Red chilli peppers:

These are rich sources of beta-carotene and lutein, as well as B-complex vitamins, potassium, folate and fibre. Adding then to salads make them colourful. You can also add it to meat and poultry preparation.

Soy milk:

Isoflavones, B-complex vitamins, niacin, calcium, folate, magnesium, potassium and phytoestrogens are found in high amounts in soy milk. It is a good substitute to whole grains and oatmeal.


Spinach is packed with lutein, B-complex vitamins, folate, potassium, magnesium, calcium and fibre. Make salads with spinach and have it. You can add blanched spinach to salads, quiche, stews and sandwiches.

Seasonal fruits:

Fruits are rich sources of vitamins, minerals, fibre and antioxidants. So consume lots of fruits. You can have fresh fruits, frozen fruits, canned or pureed fruits without any additives and sugar.


Tuna contains omega 3 fatty acids in high amounts. It is also rich in folate and niacin. It is very effective for keeping your cardiovascular system healthy.


Tofu contains potassium, folate, calcium, niacin and magnesium. You can add it to salads, soups and also to vegetable dishes and consume it.


Walnuts are rich in Vitamin E, plant omega 3 fatty acids, folate and magnesium. They are tasty and great as snacks.

Whole-grain bread and pasta:

They are rich in b vitamins and fibre and are also good for your digestive system.

Tomatoes, papaya, broccoli are other foods that are healthy for you. Dry plums and dark chocolates are also found to be good for keeping you healthy.

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