Eating a balanced meal is essential for maintaining a healthy body and mind. But with the countless food options available, it can be challenging to know exactly what to include in your diet.

To help you out, we have compiled a list of 10 foods that you need for a balanced meal.

1. Leafy Greens

Leafy greens such as spinach, kale, collard greens, and lettuce are packed with nutrients like vitamin A, C, and K, Iron, and Calcium.

These vegetables provide plenty of dietary fiber, which helps regulate digestion and keeps you feeling full for longer. Add these greens in your diet as a side salad, a base for smoothies, add it to soups, or sauté them and have with your main course.

2. Whole Grains

Whole grains such as brown rice, quinoa, whole wheat, and oats are excellent sources of complex carbohydrates, fiber, and essential vitamins. These carbohydrates provide energy and help regulate blood sugar levels.

Whole grains also offer more nutrients than their refined counterparts like refined flour. Adding whole grains in your meals keep you full, help you manage your weight and reduce the risk of chronic diseases like diabetes and heart diseases.

3. Lean Protein

Lean protein is essential for building strong muscles, repairing body tissues and keeping up energy levels. Fish, Chicken, Turkey, Eggs, and beans are excellent sources of lean protein. When choosing meats, always choose lean cuts.

When selecting fish, go for varieties that are high in omega-3 fatty acids, which help boost heart health.

4. Fruits

Fruits are naturally sweet and can satisfy a sweet tooth while providing a range of nutrients like vitamin C and fiber.

Apples, Berries, Citrus fruits, Bananas are excellent choices, but be careful not to overdo it on fruits as they still contain natural sugars. The high fiber content in fruits transforms the sugars into energy and prevents the blood sugar from spiking.

5. Vegetables

Vegetables come in numerous colors and varieties like carrots, broccoli, asparagus, peppers, and many more. Similar to leafy greens, vegetables provide dietary fiber, vitamins, and minerals while being low in calories.

Be creative with your veggies and try roasting them, grilling them or making them into fritters or waffles.

6. Nuts & Seeds

Nuts and seeds, such as almonds, walnuts, cashews, sunflower, pumpkin, and chia seeds, are great sources of protein, fiber, unsaturated fat, vitamins, and minerals.

In addition to being a satisfying snack, nuts and seeds add a crunchy texture to salads or make for a healthy dessert when mixed with natural yoghurt and fruits.

7. Dairy Products

Dairy products like milk, cheese, yoghurt, and cottage cheese are rich in protein, calcium, vitamin D, and other minerals. Low-fat dairy products are ideal choices for a balanced diet as they provide limited saturated fat, cholesterol, and calories.

Yoghurt is an excellent snack or breakfast option that may promote a healthy gut due to their high probiotic content.

8. Legumes

Legumes are versatile sources of plant-based protein, fiber, carbohydrates, and many other essential vitamins and minerals. Beans, lentils, and chickpeas are just a few examples.

Legumes are easy to use and make an excellent addition to stews, soups, salads, and main meals. Including legumes in a balanced diet also gives vegetarians and vegans plenty of options to make sure they are getting all the nutrients they need without relying on meat-based sources.

9. Healthy oils

Healthy oils like olive, avocado, and coconut oils are excellent sources of unsaturated fats, which decrease the risk of heart disease and help maintain healthy cholesterol levels. Healthy oils can be used in cooking, salad dressings or dips.

Avoid oils that are high in saturated fats or trans-fats.

10. Water

Drinking enough water is critical for good health. Staying hydrated helps regulate digestion, prevent headaches, maintain healthy skin and hair, and flush out toxins from the body.

Make water your go-to beverage and avoid sugary drinks that may have a negative impact on your health. Adequate hydration keeps us alert, focused and sustains our energy levels throughout the day.

Conclusion

Eating a balanced diet is fundamental to maintaining good health. Incorporating the above ten foods in your daily meals is an easy way to ensure that you get the required nutrients that support your body’s functions.

Eating a variety of healthy foods, watching your portion sizes, and avoiding foods high in refined sugars, saturated fats, and overly processed will lead to overall benefits to your health.