Balanced Diet Effects

According to the National Institutes of Health, a balanced diet is one that includes foods which provide energy and nutrients to support growth and development. A balanced diet promotes the maintenance and healthy function of cells, tissues and organs in the body. It includes foods from the major food groups such as fruits and vegetables, meats and beans, whole grains and heart-healthy fats which enhance your health and wellness.

Weight Loss

A balanced diet includes foods from the major food groups that are nutrient-dense, such as fruits, vegetables, beans and whole grains. This means the food provides a high amount of nutrients per calorie of energy. For example, strawberries are full of vitamin C and contain only about 45 calories in 1 cup of fruit. However, a regular 12-oz. soft drink contains about 145 calories with little nutritional value and a lot of processed sugar.

When you eat a balanced diet with a variety of nutrient-dense foods, and enjoy high-calorie foods only on special occasions, your overall calorie intake will decrease, which can result in weight loss. At the same time your nutrient intake will increase and promote elevated energy levels for exercise to further your weight loss efforts.

Reduced Nutrient Deficiencies

Vitamins and minerals are essential for proper body function. Magnesium plays a role in energy production while vitamin A promotes healthy vision. Different types of foods provide different nutrients. Vitamin C can be found in kiwi, vitamin E in oils and avocado, and vitamin B12 from foods of animal origin. By eating a balanced diet from the major food groups, you ensure the body takes in a variety of nutrients. The greater the amount and type of nutrients, the less risk there is for nutrient deficiencies. Nutrient deficiencies are associated with lower energy levels, decreased immunity and cell damage, which influences the development of disease.

Reduced Risk of Disease

Cancer, heart disease, diabetes and osteoporosis are related to poor diet resulting from the lack of healthy foods that provide valuable nutrients, along with too many high-fat, high-sugar foods. The American Cancer Society suggests that one third of all cancer deaths in the U.S. could be avoided if a healthy, balanced diet were consumed that focused on plant foods and maintaining a healthy weight. A balanced diet contains fruits and vegetables, which contain antioxidants that fight the inflammation associated with diseases such as cancer, heart disease and diabetes. Vegetables, dairy and other foods contain calcium for improved bone density and reduced risk of osteoporosis.

Mental Well-being

The foods and nutrients we eat influence our physical health, but they also play a role in our mental well-being. Reduced magnesium intake has been linked to depression and anxiety; sufficient calcium is linked to improved mood in premenstrual syndrome sufferers. A balanced diet that provides adequate nutrients can help to increase energy levels and boost mood, giving you a more positive outlook on life. A balanced diet will help you meet your daily responsibilities with improved mood and attitude.