What your balanced diet should look like: Dairy, nuts, fruits and veggies

Health benefits of nuts and seeds: Loaded with healthy fats, protein, vitamins, and minerals, and a variety of antioxidants, nuts and seeds help lower the risk of heart disease and support good cholesterol (Image: Canva)

The most important thing you can do for your health is eat a balanced meal that includes nuts and seeds, healthy fats and oils, and fruits and vegetables that are packed with nutrients and minerals essential for our body.

Whole grains and nutri-cereals provide our bodies with fuel for energy, while milk and yoghurt are great sources of calcium, which is essential for your bone health, muscle function, and overall development. Pulses, eggs, and lean meats are protein powerhouses.\

A well-rounded diet provides the right mix of nutrients, vitamins, and minerals necessary for overall well-being.

Nuts and seeds: Small but powerful

Nuts and seeds are loaded with healthy fats, protein, vitamins, and minerals, and a variety of antioxidants. They help lower the risk of heart disease and support good cholesterol, according to the Harvard T.H. Chan School of Public Health.

Eating almonds is great for your skin and muscle function as they are high in vitamin E and magnesium. Meanwhile, walnuts are great for your heart and brain, being rich in omega-3 fatty acids. Chia seeds and flaxseeds provide fibre and omega-3s, support digestion and reduce inflammation.

Sip on chia seeds-soaked water all day, and add a handful of mixed nuts on your breakfast smoothie or yogurt to add crunch and nutrition.

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Fats and oils: Essential but in moderation

Fats are often misunderstood but are essential for providing energy and supporting cell growth. According to the American Heart Association, healthy fats can improve heart health and reduce bad cholesterol source.

Opt for healthy fats that come from plants and fish and steer clear of saturated and trans fats. Olive oil and avocado are great sources of monounsaturated fats and good for your heart. Coconut oil contains medium-chain triglycerides (MCTs) that support metabolism, while ghee provides fat-soluble vitamins A, D, and E.

Be mindful of portion sizes and stick to 1-2 teaspoons of oil per meal for optimal benefits.

Vegetables: The backbone of every meal

The American Centre for Disease Control emphasises the role of vegetables in reducing the risk of heart disease and obesity. Vegetables are an excellent source of fibre, vitamins, minerals, and antioxidants.

Eat a variety of vegetables to maximize nutrient intake. Leafy greens like spinach, kale, and methi are high in iron, calcium, and vitamins A, C, and K, while root vegetables like carrots, beetroot, and sweet potatoes are rich in antioxidants and complex carbs. Cruciferous vegetables like cauliflower, broccoli, and cabbage will give you fibre.

Aim to eat at least 3 servings of vegetables a day and try to incorporate different colours and types as they all have different benefits.

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Milk and curd: Calcium-rich for strong bones

Dairy is a primary source of calcium, according to the National Institute of Health. Calcium is important for your bones, for muscle function, and overall development and also provides probiotics for gut health. Milk is an excellent source of calcium, vitamin D, and protein, while yogurt contains probiotics that aid digestion and support a healthy gut.

Yoghurt is safe for those who are lactose intolerant, or go for plant-based alternatives such as almond or soy milk fortified with calcium and vitamin D.

Cereals and nutri-cereals: Fuel for energy

The Mayo Clinic advises choosing whole grains over refined grains to promote heart health and reduce the risk of chronic diseases. Cereals and grains like brown rice, whole wheat, and nutri-cereals like ragi, bajra, and jowar provide fibre for digestion, B vitamins, and essential minerals for and blood sugar control.

Choose brown rice over white rice, and consider incorporating millets in your meals to add diversity. Millets are also gluten-free and rich in iron and protein.

Fruits: Natural source of vitamins and antioxidants

Fruits are a natural source of essential vitamins, antioxidants, and fibre, promoting good digestion and overall health. The CDC recommends a diet rich in fruits to strengthen immunity. Citrus fruits like oranges, lemons, and limes provide vitamin C and support immunity, while berries ae rich in antioxidants that help in reducing inflammation and boosting skin health. Bananas are high in potassium, which supports heart health and helps manage blood pressure.

Tip: Include at least 2 servings of fruit daily and try to consume seasonal and local fruits for the freshest nutrients.

Also read | Diet guide: Here's how much nutrition you need according to your age

Pulses, eggs, and meats: Protein powerhouses

Protein-rich foods like eggs, pulses, and lean meats promote muscle health, as also highlighted by the American Journal of Clinical Nutrition. Pulses are an excellent plant-based source of protein, while eggs provide high-quality protein along with essential amino acids. Chicken, fish, and lean cuts of red meat provide protein, B vitamins, and omega-3 fatty acids.

Embrace a mix of traditional staples and modern healthy options for a diet that’s not only nutritious but also delicious.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.