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February 19, 2020

Are you looking to know everything about What is a balanced diet and why it is important? You’ve landed in the right place. 

A balanced diet is what gives your body the nutrients and energy it needs to function properly. To get the answer to the question “What is a balanced diet and why it is important” you should consume the majority of your daily calories in the following:

  • Vegetables and Fruits
  • Whole grains
  • Lean proteins
  • Nuts
  • Legumes

Let’s talk about the topic “Calories.” 

What are Calories?

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The number of calories present in the food is measured by the amount of energy stored in that food. Your body needs calories from food to think, walk, breathe and perform many other functions. 

The average person needs to take “2000 Calories” per day to maintain their weight. However, the calorie intake is dependent more on your age, gender and physical activity level. Men generally need more calories than women and those who exercise daily need more calories than people who don’t go for exercise. 

Have a look at the calories intake guidelines from theUnited States Department of Agriculture (USDA): 


Calories Intake

2 to 8 Years 

1,000 to 1,400 Calories 

Girls Ages 9 to 13 Years 

1,400 to 1,600 Calories

Boys Ages 9 to 13 Years

1,600 to 2,000 Calories

Active Women ages 14 to 26 Years

1,600 to 2,600 Calories

Sedentary Women Ages 14 to 30 Years 

1,800 to 2,000 Calories 

Active Men ages 14 to 30 Years

2,800 to 3,200 Calories 

Sedentary Men Ages 14 to 30 Years

2,000 to 2,600 Calories 

Active Men and Women over 30 Years 

2,000 to 3,000 Calories 

Sedentary Men and Women over 30 Years 

1,600 to 2,400 Calories 

The source of your daily calorie intake is highly linked with the calories you burn. You shouldn’t be taking the empty calories in your diet, by empty calories we mean those sources that provide you with no nutritional value. According to USDA, empty calories are those that come from sugar and solid fats, such as butter and shortening. 

According to the USDA, Americans consume empty calories in the following foods ? So what foods are the highest in fat and sugar ? Let's take a look below

  • Bacon
  • Sausages
  • Cakes
  • Cheese 
  • Cookies
  • Ice Cream 
  • Pizza
  • Sports Drink and Soda
  • Juices with high fructose corn syrup 

Let’s talk about why a balanced diet is important. 

Why Balanced Diet is Important

what is a balanced diet

A balanced diet is always important for your “Organs and Tissues” in order to work properly and effectively. Without good nutrition, your body won’t be able to perform different tasks properly and it will be more prone to diseases, infection, fatigue and poor performance. 

Children with poor nutrition are likely to face the risk of “Growth and Developmental Problems” and poor academic performance. Countries like Pakistan, India and Bangladesh are facing “Growth and Development Problems” more than any other country in the World and that’s all because of “Poor Diet and bad eating habits.” This will eventually find its way to the USA as we continue to consume fatty foods that are poor in nutrient profile. You see your body doesn't understand exactly what you are putting in it. The body cannot differentiate the difference between a donut or vegetables but these macronutrients should be used for fuel so think of a balanced diet of a way to keep a good balance of healthy bacteria naturally in your stomach by eating the correct foods. 

Due to the poor diet habits in  most American people the risk of “Obesity and Diabetes” has increased tremendously. TheCenter for Science in the Public Interest reports that “4 out of 10 deaths” in America are highly influenced by the diet. Look at the diseases below and see how large factors of heart disease and diabetes can be potentially prevented by just watching what you eat and understanding that you need a balanced diet to meet your nutritional goals and not for pleasure. 

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Take a look at the list below to see the most common diseases that are largely caused by food and nutrient deficiencies. 

  • Heart Disease
  • Cancer 
  • Stroke
  • Diabetes

Now, you know the importance of a balanced diet, it’s time to talk about “How to achieve a balanced diet.” Let’s talk about it!

How to achieve a balanced diet

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A balanced diet is always about going for the foods that aren’t high in unnecessary Fats and sugar. But, your diet should be high in proteins, vitamins, minerals and other nutrition. We also HIGHLY recommend aDigest Matrix supplement of enzymes that assist the pancreas in essential enzymes to help you prevent nutritional deficiencies. The following foods are essential parts of your balanced diet. Scroll down to check!


Besides being a great source of nutrition, you can make a lot of tasty snacks with fruits. Choose fruits that are available in your area and make sure they are fresher or ask your local supermarket produce person what fruits are currently in season.  What are the benefits of fruits ? What is the best time of day to eat fruits ? Read below

  • Fruits boost your energy
  • Fruits natural sugars are not converted in blood sugar like traditional refined sugar that you put in that morning cup of coffee
  • Fruits can help improve heart health
  • Fruits are usually high sources of vitamin C and fiber which is amazing for gut health
  • Improves blood pressure
  • Good for your bone health

So, start eating more  fruits and you’ll see a lot of improvements in your overall well being. 


Vegetables are known as the “Primary” source of natural power - providing you “Vitamins and Minerals.” Dark and leafy green vegetables contain the most nutrition and can be eaten at every meal. Some people may even drink their veggies. If you are not a fan of eating vegetables consider putting them with pineapple and spinach and kale, this will limit that bitter taste and give you that hint of sweetness you desire, not to mention that pineapple contains bromelain which helps digest food and fights inflammation. Eating a variety of vegetables every day will help you obtain the different nutrients that your body needs on a consistent basis. 

Following are the examples of leafy green vegetables rich in vitamin K and several other super foods for healthy living. 

  • Spinach
  • Kale
  • Green Beans
  • Broccoli
  • Collard Green
  • Swiss Chard

Include vegetables in your daily life and enjoy the long-lasting benefits of a healthy lifestyle. 

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Meat, Fish, Turkey and Beans are the primary sources of protein that people need for a healthy living  and protein is the nutrient that helps your brain and body to grow and perform well, and sustain muscle in the body. 

Lean and Low-fat meats such as Chicken, Fish, and Beef if you are not a vegetarian or vegan, are the best options for obtaining proteins. The health and diet of animal proteins are important if you’re relying on “Chicken and Beef” to get the proteins because they influence the fatty acid profile of the meat, so grass-fed choices without hormones or antibiotics  are the ones that you should be going for when your wondering if non hormone proteins are bad for you. 

What if you don't want animal proteins ? You can rely on Nuts and Beans because they are a great source of protein and contain many other health benefits. You should try to eat: 

  • lentils
  • beans
  • peas
  • almonds
  • sunflower seeds
  • walnuts

So, adding different foods that are rich in proteins can help you a lot in contributing to a “Balanced Diet.” Let’s have a look at the few benefits of proteins that are backed by science:

  • It reduces your appetite and hunger
  • Increase muscle mass and strength
  • Good for your bones
  • Boosts metabolism
  • Lowers your blood pressure

These are the benefits you’re going to enjoy when adding healthy proteins to your diet. 

Have any questions in mind regarding “What is a balanced diet and why is it important?” Feel free to comment down below. Also, don’t forget to check out our amazing blog

We also have an amazingAmazon store with organic, vegan supplements and digestive health supplements for vitality as well. Thank you for reading! Enzymatic Vitality

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