National Nutrition Week 2023- A Handy Guide to the Ideal Balanced Diet

National Nutrition Week

The type of diet that you follow has a lot to do with how you look, feel and act. Though each state in our country has a variety of cuisines that are not only tasty but also healthy, we are still a malnourished country. However, malnutrition is not the only problem that we face. Over the years, many scientists have also highlighted the issue of over-nutrition, which is one of the leading reasons for obesity and other serious health problems. The sad state of affairs highlights the fact that half the people in our country are malnourished whereas the rest of them are obese. This National Nutrition Week, which is observed from 1st-7th September, we contribute our bit by discussing the ideal diet you need to follow. Read on.

What is a Balanced Diet?

One of the most important points that we ignore is eating a balanced diet. When your plate has a combination of proteins, carbohydrates, and fats along with minerals and vitamins, you are eating balanced diet food. Each of these nutrients plays a different role to maintain your body’s functions. A combination of fruits, vegetables, cereals, pulses, dairy products, poultry, fats, and oils provides you with all the necessary nutrients that you need in a day. However, ensure that you pay equal attention to the portion size and the time of eating your meal. To help you out, we provide you with a balanced diet food list and a healthy schedule that you can follow to ensure that you get all the essential nutrients.

List of Balanced Diet Food

  • Lemon And Honey Water.
  • Egg Whites, Whole Grain Toast, And Fruits.
  • Nuts Or Seeds.
  • Dal, Whole Wheat Chapatis Or Brown Rice, And a Vegetable Salad.
  • Apples, a Peanut Butter Sandwich, Or a Handful Of Nuts.
  • Healthy Soup, Grilled Salmon, Grilled Chicken, Or a Bowl Full Of Vegetables.

Start your Day with Water (6:30 a.m.-7:00 a.m.)

lemon water

One of the healthiest habits to follow in the morning is drinking a glass of water. Break your fast with a glass of lemon and honey water instead of your morning cup of tea or coffee. Your body is deprived of food and water when you are sleeping. Drinking a glass of water before you eat helps your body to absorb nutrients from the food, especially the water-soluble vitamins. Lemon makes your digestive tract alkaline by helping the good bacteria in your body to thrive and absorb nutrients. However, ensure that you drink pure and safe water which is free of contaminants and contains all the essential minerals.

Eat a Healthy and Filling Breakfast (8:00 a.m.-9:00 a.m.)

Toast - Kent Blog

If you regularly skip breakfast, it’s time to ditch the habit and start eating a wholesome breakfast. Ensure that your breakfast is nutritious by including egg whites, whole grain toast, and fruits. You can also eat a bowl of oats mixed with milk and fruits to stay full for a longer period of time. Proteins are beneficial for your metabolism and also ensure that you don’t feel hungry frequently.

Include a Mid-Morning Snack (10:00 a.m.- 11 a.m.)


A mid-morning snack reduces your hunger pangs and the urge to eat unhealthily. Instead of gorging on some unhealthy options such as wafers, opt for healthier options such as nuts or seeds. These healthy options help in controlling the release of sugar in your body.

Eat a Balanced Lunch (1:00 p.m.-2:00.p.m.)

Healthy lunch

When it comes to lunch, choose foods that provide you with enough energy as well as protein. Your lunch plate can consist of a bowl of dal, whole wheat chapatis or brown rice, and a vegetable salad. If you are a non-vegetarian, you can add chicken or beans to your lunch. However, ensure that you pay special attention to the portion to avoid overeating.

Evening Snack (3:30-4:00 pm)

Peanut butter sandwich


An evening snack is necessary to maintain your energy levels and avoid binge eating out of hunger pangs. You can choose from a variety of options such as apples, a peanut butter sandwich, or a handful of nuts.

Have a Light Dinner (7:00 p.m.- 7:30 p.m.)


When it comes to dinner, ensure that you opt for something light. You can opt for a healthy soup, grilled salmon, grilled chicken, or a bowl full of vegetables. Try to eat your dinner before 8 and avoid carbs as it takes a longer period of time to digest carbs at night. Before bedtime, ensure that you drink a glass of low-fat milk.

Health Benefits Of a Balanced Diet

A balanced diet can provide you with the energy and nutrients needed for normal growth and development, and it helps prevent disease. It also helps you maintain a healthy weight and feel better overall.

  • A varied, balanced diet helps you meet your nutritional needs and get the right amount of calories and nutrients to keep you healthy. Some of the other major benefits are:
  • Reduces risk of disease such as heart disease, diabetes, cancer and high blood pressure.
  • Prevents nutritional deficiencies by providing all essential vitamins, minerals, proteins and carbohydrates
  • Helps manage conditions such as diabetes mellitus which requires special diets to control blood sugar levels
  • Reduces cholesterol levels which is important for lowering the risk of cardiovascular disease like heart attack or stroke

Last Few Words

Considering the number of health issues resulting from unhealthy eating habits, it is necessary to pay special attention to what you eat and when you eat. Following the dietary advice mentioned above can help you to a large extent to live a healthy life and stay fit. If you crave pizzas, momos, pasta, or any other unhealthy junk food, you don’t need to ditch them. You can make them at home with the help of the smart kitchen appliances from KENT. To find out more about our kitchen appliances, visit KENT’s official website.

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