A healthy balanced diet is not only great for our physical health but also helps with better mental performance and a happier brain.

What Are The Common Components That Constitute A Healthy Diet?

Overview

We all have some memory of being introduced to the term &ldquo;balanced diet&rdquo; in primary school. What was it again? Given that a lot of us have not really been practicing any of the principles we learned, we thought it might be great to have a refresher course on it. A healthy balanced diet is something that consists of a wide variety of foods that can provide all the essential nutrients to the body.&nbsp;

You must have heard of the two kinds of nutrients:&nbsp; 
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kinds of nutrients

<h5>Macronutrients (Proteins, Fats And Carbohydrates)</h5>

Your body requires you to consume large quantities of these in order for it to normally function and develop. They are also your main source of energy which comes in the form of calories. A healthy diet would entail that you consume appropriate amounts of all of these and do not opt for overly restrictive diets. It&rsquo;s been well documented that elimination of any of the food groups from your diet can lead to several long- and short-term issues.&nbsp; 
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<h5 dir="ltr">Micronutrients (Vitamins And Minerals)</h5>

These are required in very minute quantities yet play major roles in almost all essential bodily functions. Any imbalance or deficiency can quickly result in myriads of issues. Of the vitamins, there are 13 essential ones &mdash; Vitamin A, E, D, K, B1, B2, B3, B5, B6, B7, B9, B12 and C. Major minerals are calcium, magnesium, phosphorus, sodium, potassium, and chloride. Trace minerals are iron, zinc, iodine, selenium, copper, manganese, fluoride, etc.

Knowing all this information still leaves one baffled when it comes to actually incorporating it in our daily diet. However, there are ways to make it easier, such as the diabetic plate method which, despite the name, can be used by anyone. The diabetic plate method is simply sectioning your plate in two halves and then dividing one half of it further into quarters.&nbsp; 
 
Now one half of your plate is going to filled with non-starchy vegetables such as broccoli, carrots, cabbage, cucumber, tomatoes, lettuce, beans, tofu, etc. One quarter will hold protein which can be chicken, beef, turkey, fish, eggs etc. The remaining quarter holds carbohydrates, and yes, it is important that you continue to consume &lsquo;carbs&rsquo; in healthy amounts. Great choices for healthy carbohydrates are brown rice, quinoa, pasta, potatoes, sweet potatoes, peas, etc.&nbsp; 
Following this method means you don&rsquo;t have to undergo the hectic routine of measuring every single calorie and macro and can just consume all the important food groups without a hassle. It keeps you full, refreshed and healthy while saving you against blood sugar spikes and irregular cravings.&nbsp; 
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There is another method to make a balanced diet more accessible. It&rsquo;s inspired by the Mediterranean cuisine which basically refers to the eating habits of people living around the Mediterranean Sea. Barcelona even has a non-profit organisation that works to study and promote the Mediterranean diet. It has been found to be the healthiest diet out there and we&rsquo;ll see in a bit why that is so. 
 
A Mediterranean diet entails a lot of olive oil in your foods along with fruits (as snacks or desserts), vegetables (leafy greens, tomatoes, onions etc.), whole grain cereals, legumes, nuts and fish. Dairy products can be consumed in moderate amounts. Red meat, processed meats such as hot dogs, deli meats, sweets, refined carbs such as bread bagels, waffles, pasta and white rice are restricted.&nbsp; 
A lot of medical research backs up its claims for being the healthiest diet and much of this has to do with olive oil consumption. Olive oil has been shown to reduce risk of chronic disease, diabetes type 2, heart disease and overall mortality rates. No wonder then that it&rsquo;s recommended by several established dietary guidelines such as American Diabetic Association and American Heart Association.&nbsp; 
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beneficial effects

Some of the major beneficial effects of the Mediterranean diet are:&nbsp;

<ul>
	<li>Helps reduce risk of cardiovascular disease</li>
	<li>Helps reduce <a href="https://merisehat.pk/disease/diabetes-type-1-and-2">risk of diabetes</a></li>
	<li>Decreases risk of cancer</li>
	<li>Assists weight loss</li>
	<li>Helps with better cognitive performance and depression</li>
	<li>Environmentally friendly and sustainable 
	&nbsp;</li>
</ul>

Bottom Line

A balanced diet is always the best way to ensure health and happiness. There is no reason why it can&rsquo;t be fun and tasty to consume and there is definitely no reason to eliminate any food groups or paint them as entirely bad for your body. Armed with the basic information presented here, you can now be diligent about what you eat and how. And if you don&rsquo;t want to think too much, then just pick any recipe from the Mediterranean diet and run with it.&nbsp;

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