Content

• To step
• Part 1 of 3: Establishing a balanced diet
• Part 2 of 3: Prepare a balanced meal
• Part 3 of 3: Treat yourself now and then
• Tips

Following a balanced diet is a way of eating in which you get all the nutrients your body needs from a varied diet. Balanced nutrition is very important to your health - your body tissues and organs need the right nutrients to function effectively. Without an adequate diet you are more likely to develop all kinds of chronic diseases such as diabetes or high blood pressure. As our lives get busier, it can be difficult to eat a healthy, balanced diet.

To step

Part 1 of 3: Establishing a balanced diet

1. Write out a meal plan. By writing a plan with meals for the whole week, you can ensure that you can eat a balanced diet. Plan meals and snacks that you will eat so that you get nutrition from all food groups every day.
   • Take a few hours and write down any ideas for your meals and snacks.
   • Try to have all food groups come back every day. Have you planned dairy every day? How about enough fruit and vegetables?
   • If you're busy or on the go, plan easy meals that don't take too much time to prepare, or make dishes that you can freeze so you have some quick meals on hand.
   • Search the internet for examples of meal plans and inspiration.
2. Go shopping. Make sure your kitchen is stocked with healthy foods from all food groups so that you can always prepare something healthy and stick to your balanced diet with ease. After you've written your meal plan, it's time to go grocery shopping and get all of your favorite healthy foods.
   • A well-stocked pantry is a great help if you want to maintain a balanced diet. Stock up on non-perishable foods that fit into your balanced diet: canned beans, cans of tuna, whole grains (such as quinoa, whole grain pasta or brown rice), and nut butters or peanut butter.
   • Pack your freezer with: frozen vegetables (no sauces or spices), frozen fruits, precooked and frozen grains (like brown rice and quinoa), healthy frozen meals (for the busy evenings), and frozen proteins (like fish or chicken).
   • Stock up on fresh fruits, vegetables, dairy (such as low-fat milk, yogurt, and cheese), and lean proteins (chicken, fish, or lean beef).
3. Start a food diary. Keeping a food diary can support your diet in two ways. Firstly, you can write down exactly what you are eating at the moment, so that you can see what you are lacking. Second, it is a good method to keep you on track for a longer period of time.
   • Buy a notebook or download an app on your phone. Write in your journal as often as possible. Pay attention to the five food groups - do you eat something from each group, every day?
   • We are often unaware of the things we eat too little or too much of. A food diary can bring that information to light.
   • If you're just starting out, pay attention to where you think you can improve or make better choices. For example, you don't like vegetables, and often skip them, or you often eat the same things during the week, without much variation.
4. Consult with your doctor or dietician. By talking to a doctor or dietitian, you can tailor your balanced diet even better for your personal health or medical history. They can help you or recommend things so that you can improve or maintain your health.
   • Talk to your doctor. Your own doctor knows about your health and medical history, and may be able to recommend certain foods or a diet that will help you not only eat a balanced diet, but also improve your health. He / she can also refer you to a dietician.
   • A dietitian is a nutritionist who can give you a lot of help in putting together a balanced diet. He / she can educate you about the benefits of a balanced diet, show you what your diet lacks and set up a meal plan so that your diet is even more balanced.
   • On this website you can find a dietician near you.

Part 2 of 3: Prepare a balanced meal

1. Eat foods from all five food groups. One of the cornerstones of a balanced diet is the slice of five: proteins, vegetables, fruits, dairy, and grains. Each food group provides different essential nutrients that your body needs. Try to eat something from each group every day.
   • Proteins are essential for all cells and processes in the body - from building and repairing tissues to the production of enzymes, hormones and other substances. Preferably choose lean proteins such as poultry, eggs, lean beef, fish, nuts and legumes.
   • Dairy also contains protein, but is especially full of calcium, potassium and vitamin D. Choose low-fat dairy products such as yogurt, milk, cheese or kefir.
   • It can be good to buy a scale, so that you know exactly how many grams of meat you are eating. You can also learn tricks from the internet. 90 grams of meat is about the size of a pack of playing cards.
   • Fruits and vegetables are two food groups that contain a lot of nutrients such as vitamins, minerals, fiber and antioxidants. They are low in calories making them an important part of a balanced diet. Choose different fruits and vegetables every day.
   • Grains can be divided into two different groups: whole grains (such as brown rice, quinoa, or oats) and processed or refined grains (white bread, white rice, or white pasta). Try to have at least half of all your grains be whole grains. Whole grains are high in fiber, protein and essential nutrients.
   • It can be difficult to include all five food groups in every meal. Try to eat foods from all groups one day. You don't have to include all five of them in a meal.
2. Eat healthy fats. Certain fats are good for the heart, such as omega-3 fatty acids or monounsaturated fats. These fats have a variety of health benefits, including maintaining or improving blood fat levels and supporting brain development in young children.
   • It is recommended to eat a serving of healthy fats at least 2-3 times a week.
   • Foods containing omega-3 fatty acids include salmon, mackerel, anchovies, sardines, tuna, walnuts and flax seeds.
   • Monounsaturated fat is found in, for example, olive oil, avocado, olives and hazelnuts.
3. Eat at least three meals a day. Balanced nutrition goes beyond just the foods you eat. You should also balance the amount of food you consume in a day. It is good to eat smaller meals regularly throughout the day.
   • Eating three or more meals a day, including snacks, makes it easier to get all the essential nutrients. Skipping meals may not give you everything you need.
   • If you eat small meals regularly, you have a constant supply of energy to your brain throughout the day. Due to a reasonably balanced blood sugar level, your brain functions better.
   • It is not advisable to regularly skip meals. You don't necessarily have to eat "breakfast, lunch and dinner" every day. But it's okay to have something to eat every three to five hours.
   • An example of what a day of balanced eating can look like: scrambled eggs with vegetables and cheese for breakfast; a whole wheat wrap with turkey and cheese and a cup of carrots for lunch; a small apple and a piece of cheese as an afternoon snack; and a large spinach salad with raw vegetables and 120 grams of grilled salmon for dinner.
4. Drink about 2 liters of fluids every day. At least eight large glasses of sugar-free drinks are essential in a balanced diet. Just because drinks don't happen to fall into any of the food groups, that doesn't mean they don't play an important role in your diet.
   • Choose things like water, iced tea, coffee, or flavored water with no calories.
   • Buy a water bottle so you can keep track of how much you drink during the day.
5. Measure out your portions. Eating measured portions of all your foods is important for a balanced diet. This ensures that you are getting enough from each food group and that you are not eating too much of other things.
   • In general, the portions of fruit and vegetables should be larger than the portions of, for example, grains. These foods are low in calories and high in nutrients and should make up about 50% of your meals and snacks.
   • Pay close attention to the cereal group foods, such as pasta, rice, and bread. You quickly eat too much from this food group, and that puts your diet out of balance. 1/2 cup of rice or pasta and 30 grams of bread is 1 serving.
   • Dairy and protein are full of nutrients and should be added to most meals or snacks. The correct serving size is 90-120 grams for protein and 250 ml or 30 grams of dairy.

Part 3 of 3: Treat yourself now and then

1. Eat less sugar and fat. Foods that are high in sugar and fat are usually also high in calories. They often also contain few nutrients such as vitamins and minerals. Eating too many of these foods can make it difficult to maintain a balanced diet.
   • Following a balanced diet does not mean that you should never eat pastries or fries at all.
   • Choose these foods in moderation, and enjoy a small serving every now and then.
   • Decide for yourself what is moderate. It could mean having dessert every Friday, or getting a tasty burger twice a month.
2. Drink alcohol and other liquid calories in moderation. Drinking liquid calories is a common way to ruin a balanced diet. Soda is full of calories and sugar, so you consume a lot of sugar in total. Pay attention to how much beer, wine, mixed drinks, soda, sweetened tea or fruit juice you drink.
   • Although 100% fruit juice also contains some healthy nutrients, juice contains a lot of sugar, so don't drink too much of it. Drink a glass of 120 to 180 ml every now and then.
   • Skip soda or other drinks with sugar. If you're in the mood for caffeine, drink coffee with a little skim milk.
   • Also keep alcoholic drinks to a minimum: drink a maximum of 1 alcoholic drink per day, and not every day.
   • Now and then a glass of wine or a little tea with sugar is okay. Again, the point is not to drink too much of it.
3. Get moving. Exercise is an important part of a healthy lifestyle. While it doesn't really have to do with your diet, exercise will keep you at a healthy weight, especially if you indulge yourself with a treat every now and then.
   • Try to exercise moderately to vigorously for 150 minutes every week. Things like jogging, cycling, and swimming are good options.
   • Do strength training at least twice a week. Lifting weights or Pilates are good choices.

Tips

• Don't eat / snack in front of the TV - you don't realize how much you eat.
• Never skip an entire food group unless you have a food allergy.
• Never diagnose yourself or avoid food groups because of a fad. For example, if you don't have celiac disease, you can eat whole grains with gluten.
• Avoid diet programs that suggest cutting out whole food groups for quick weight loss or because they offer other health benefits.
• Being healthy doesn't necessarily mean you have to be very thin.
• Combine a balanced diet with physical activity. Then you get even more benefit from your lifestyle.