Principles of a Balanced Diet
Discover the fundamentals of a balanced diet. Macro distribution, food groups, and practical tips. Track your meals with Voical.
Calorie calculation examples by profile
Sedentary woman, 30 years old, 132 lbs
Active woman, 30 years old, 132 lbs
Sedentary man, 30 years old, 165 lbs
Active man, 30 years old, 165 lbs
What is a balanced diet?
A balanced diet provides all nutrients necessary for your body to function properly: macronutrients (proteins, carbohydrates, fats), micronutrients (vitamins, minerals), fiber, and water. It excludes no food group and allows you to maintain stable weight while preserving long-term health.
Macronutrient distribution
A classic balanced distribution: 45-65% of calories from carbohydrates, 10-35% from protein, 20-35% from fat. For an average person at 2000 kcal: 225-325g carbs, 50-175g protein, 44-78g fat. Adjust based on your goals and physical activity.
Essential food groups
Five groups to include daily: fruits and vegetables (5-10 servings), grains and starches (prefer whole), proteins (meat, fish, eggs, legumes), dairy or alternatives, and fats (favor unsaturated). Variety is key to meeting all your needs.
Hydration, often forgotten
Water makes up 60% of our body weight and is essential for all metabolic functions. Aim for 1.5 to 2 liters of water daily, more if active or in hot weather. Water, unsweetened tea and coffee count. Limit sugary drinks and alcohol.
Important
Never go below 1200 kcal/day (women) or 1500 kcal/day (men) without medical supervision. Too aggressive a deficit can be dangerous for your health and counterproductive for weight loss.
Complete Guide to Balanced Eating
A balanced diet is the foundation of good health. This guide gives you the keys to building nutritious and satisfying meals.
Macronutrients in Detail
Carbohydrates (45-65% of calories)
Carbohydrates are your main source of energy.
Sources to prioritize:
- Whole grains (brown rice, quinoa, oats)
- Legumes (lentils, chickpeas, beans)
- Fruits and vegetables
- Whole grain bread
Limit:
- Added sugars
- Refined grains
- Sugary drinks
Proteins (10-35% of calories)
Proteins are essential for building and repairing tissues.
Quality sources:
- Lean meats (chicken, turkey)
- Fish (at least 2x per week)
- Eggs
- Legumes
- Dairy products
- Tofu, tempeh
Recommendation: 0.8g to 1.2g per kg body weight for general population, up to 1.6-2g for athletes.
Fats (20-35% of calories)
Fats are necessary for vitamin absorption and hormonal health.
Good fats to prioritize:
- Olive oil, canola oil
- Nuts and almonds
- Avocado
- Fatty fish (omega-3)
Limit:
- Saturated fats (processed meats, fried foods)
- Trans fats (industrial products)
The Balanced Plate
The Simple Model
Divide your plate into sections:
- 1/2 plate: Vegetables (raw or cooked)
- 1/4 plate: Proteins
- 1/4 plate: Whole grain starches
Add a portion of fruit for dessert and a drizzle of olive oil.
Sample Balanced Day (2000 kcal)
Breakfast (400 kcal)
- Oatmeal 50g with milk
- 1 banana
- 10g nuts
Lunch (600 kcal)
- 150g grilled fish
- 150g quinoa
- Green vegetables as desired
- 1 tbsp olive oil
Snack (200 kcal)
- Plain yogurt
- 1 apple
Dinner (600 kcal)
- 120g chicken
- 200g roasted vegetables
- 150g sweet potato
Evening Snack (200 kcal)
- Cottage cheese
- Some almonds
Essential Micronutrients
Key Vitamins
- Vitamin D: Sunlight, fatty fish, eggs
- Vitamin B12: Animal products (supplement if vegan)
- Vitamin C: Citrus, peppers, kiwi
Important Minerals
- Iron: Red meat, legumes, spinach
- Calcium: Dairy, sardines, kale
- Magnesium: Dark chocolate, nuts, whole grains
Pitfalls to Avoid
1. Restrictive Diets
Eliminating entire food groups creates deficiencies. Balance means variety.
2. Industrial “Health” Foods
“Sugar-free” doesn’t mean healthy. Read labels.
3. Calorie Obsession
Quality matters as much as quantity. 200 kcal of vegetables is not equal to 200 kcal of candy.
4. Skipping Meals
This can lead to compensation and impulsive food choices.
Track Your Balance with Voical
It’s hard to know if you’re eating balanced without tracking. Voical analyzes your meals in seconds and shows your macronutrient distribution. A simple tool for lasting habits.