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Eating a balanced diet means eating regularly a variety of foods from different food groups in appropriate portions which provide necessary nutrients in your body to function properly. A balanced diet generally is usually consisted of:

Fruits and vegetables: A significant proportions in the balanced diet menu essential for vitamins, minerals, and fiber.

Whole grains: intaking hole grains in your diet like brown rice, quinoa, oats, and whole wheat bread you get complex carbohydrates, fiber, and important nutrients.

Protein: Chicken, fish, beans, lentils, tofu, and low-fat dairy products help to grow muscle and repair muscle. Avoid red meat as much as possible.

Fats: Healthy fats like avocados, nuts, seeds, and olive oil, as they help with nutrient absorption and play a role to keep the heart heathy.

Dairy or alternatives low-fat or fat-free dairy products: Consume Milk, cheese, and yogurt, or their plant-based alternatives and get calcium, vitamin D, and other essential nutrients out of them.

Restrict on added sugars and refined carbohydrates: Reducing the intake of sugary drinks, confectionary items and processed foods which are high in added sugars and refined carbohydrates keeps you healthy all the time.

Water and fruit juice: Plenty of water always needed throughout the day to get the right hydration level.

Remember dietary needs are different from one person to another , so it's better to consult with a healthcare professional or certified dietitian for individualized balanced diet plan based on your specific needs and goals.

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Balanced diet for all ages