By: Chef Hina Shoaib
When it comes to healthy eating, many people label foods as either “good” or “bad.” However, nutrition experts highlight that no single food is inherently unhealthy. The real key lies in balance, portion control, and frequency. Even treats like chocolate or fried foods can be enjoyed when eaten occasionally and in moderation.
Unbalanced Diets: The Real Culprit:
Health issues don’t arise from eating a slice of cake once in a while. They stem from long-term, unbalanced diets. According to global health data, over two billion people suffer from nutrient deficiencies, often due to poor dietary variety and high consumption of processed foods.
An unbalanced diet can increase the risk of obesity, diabetes, heart disease, and other chronic illnesses. The solution is to eat a variety of foods in proper proportions to ensure your body gets the nutrients it needs.
The Eatwell Plate: A Simple Guide:
The Eatwell Plate is a helpful visual developed by Public Health England. It divides food into five essential groups and recommends the daily proportions for each:
Fruits and Vegetables:
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Aim for at least five portions a day (around 400g).
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Choose a variety of colors and types.
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These foods are rich in vitamins, minerals, and antioxidants.
Starchy Carbohydrates
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Include whole grains like brown rice, oats, whole wheat bread, and sweet potatoes.
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These provide essential fiber, which supports digestion and balances blood sugar.
Dairy and Alternatives
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Choose low-fat, low-sugar options when possible.
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Dairy is a top source of calcium and vitamin D for bone health.
Protein Sources
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Add lean meats, legumes, lentils, tofu, eggs, nuts, and oily fish like salmon.
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Protein helps build muscles, repair cells, and support the immune system.
Foods High in Fat, Salt, and Sugar
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These should be limited.
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Frequent consumption is linked to weight gain and heart problems.
Don’t Forget Hydration
Water is vital for energy and metabolism.
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Adults should drink 6–8 glasses daily (around 1.5–2 liters).
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Water is best—avoid sugary or artificially sweetened drinks.
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Even mild dehydration can affect mental focus and physical performance.
Tips for a Balanced Daily Diet
Here are practical ways to apply balanced eating habits:
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Eat a variety of whole foods: Choose natural over processed.
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Control portion sizes: Use smaller plates and avoid second servings.
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Check nutrition labels: Spot hidden sugars and unhealthy fats.
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Cook at home: It helps manage ingredients and portion control.
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Plan meals ahead: This reduces impulsive choices and saves money.
Key Health Facts
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Poor diet contributes to 1 in 5 deaths globally (Global Burden of Disease Study, 2020).
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In Saudi Arabia, 35% of adults are obese due to fast food and sedentary habits.
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A balanced diet can lower type 2 diabetes risk by up to 80% (Diabetes UK).
Final Thoughts
A balanced diet isn’t about restrictions or cutting out your favorite foods. It’s about developing sustainable habits that nourish your body. By following the Eatwell Plate and making mindful choices, you can improve your health and lower your risk of disease.
Healthy eating is not a trend it’s a lifelong investment.
About the Author
Chef Hina Shoaib is a Saudi-based culinary and health journalist. Known for her workshops and articles on food safety and nutrition, she advocates for balanced living through informed food choices.
Image Alt Text: Eatwell Plate diagram illustrating balanced food groups for a healthy diet.
