Understanding what makes a healthy balanced diet is an important step towards supporting your overall health and wellbeing.
A balanced approach to eating can help you maintain energy, improve mood, and feel more confident in your everyday choices.
This guide offers practical, easy-to-follow dietitian advice on how to create balanced meals using portion guidelines and food group recommendations.
We’ll also explore common myths around ‘healthy eating’ and share examples of balanced meals for different dietary needs—because healthy eating should feel achievable, not overwhelming.
Balanced meals: the core of a healthy diet
At the heart of what makes a healthy balanced diet is the principle of including all major food groups in the right proportions.
A simple guide for structuring meals is:
- Vegetables and fruits (50%): Fill half your plate with colourful produce. These are rich in vitamins, minerals, antioxidants and fibre.
- Proteins (25%): Fill one quarter of your plate with lean sources such as chicken, fish, tofu, lentils, or eggs to support muscle repair and immune health.
- Whole grains (25%): The remaining quarter should include complex carbohydrates like brown rice, quinoa, or whole-wheat pasta for sustained energy.
- Healthy fats (in moderation): Add sources like avocados, nuts, or olive oil to support heart and brain function.
Including a variety of these elements across your meals ensures your meeting your nutritional needs—which is a key component of what makes a healthy balanced diet.
Common misconceptions about healthy eating
There’s often confusion around what makes a healthy balanced diet. Let’s clear up some common myths:
Myth: Carbs are bad for you
Fact: Whole carbohydrates are an essential part of a balanced diet and important for energy needs. You should choose these wisely however, opting for whole grains over refined grains.
Myth: Fat-free is always healthier
Fact: Healthy fats are important for your body. Focus on the type of fat rather than eliminating it completely.
Myth: Balanced eating means avoiding certain food groups
Fact: A balanced diet includes all food groups in moderation. It’s about variety and portion control, not about eliminating entire food groups.
Practical tips for creating balanced meals
Now that you know what makes a healthy balanced diet, here are some practical ways to apply that knowledge:
- Plan your meals: This helps you stay on track and ensures you’re including all the right food groups throughout the day.
- Shop smart: Make a shopping list based on your meal plan. Stick to the outer aisles of the grocery store where fresh produce, meats, and dairy are usually located.
- Cooking simple: Try to prepare your meals with grilling, steaming, or baking to better preserve nutrients. Avoid deep-frying or using excessive amounts of oil.
Examples of balanced meals
Below are examples of meals that demonstrate what healthy and balanced looks like across various lifestyles:
For different dietary needs
- Vegetarian: A quinoa salad with mixed vegetables, chickpeas, and a lemon-tahini dressing.
- Vegan: A stir-fry with tofu, broccoli, bell peppers, and brown rice.
- Gluten-free: Grilled chicken with a side of roasted sweet potatoes and a mixed green salad.
Daily meal inspiration
- Breakfast: Greek yogurt with berries, a sprinkle of nuts, and low sugar muesli
- Lunch: A whole-grain wrap with chicken, avocado and ~ 1 cup salad
- Dinner: Baked salmon with quinoa and steamed vegetable mix.
Each of these meals contains the variety and balance needed to exemplify what makes a healthy balanced diet.
Small steps toward balanced eating
Creating balanced meals doesn’t have to be complicated.
Knowing what makes a healthy balanced diet empowers you to make thoughtful, nourishing choices without feeling restricted.
By following these tips and incorporating a variety of food groups, you can enjoy nutritious and delicious meals every day.
Start small, make gradual changes, and soon, eating balanced meals will become second nature.
Need more support on your health journey? Lifecare offers holistic services to help you eat well, move better, and live stronger.
Book online or find your closest clinic today.
Written by Leea Carroll, Accredited Practising Dietitian – Ontrac Health Bowral
Leea Carroll is an Accredited Practising Dietitian with a Bachelor of Nutrition Science and a Master of Nutrition and Dietetics, both awarded with Distinction. Passionate about providing practical, evidence-informed support, Leea works closely with clients to develop personalised and sustainable nutrition strategies. She has a special interest in managing chronic conditions and gastrointestinal health, including IBS through FODMAP interventions.