Taking care of your health starts with the choices you make every day, and food is one of the most important. A balanced diet provides your body with the energy and nutrients it needs, helps maintain a healthy weight, and contributes to lowering the risk of chronic diseases. This can be achieved by eating a variety of foods, choosing moderate portions, and building habits you can stick with.

Calories and your body's needs

A calorie is a unit used to measure the energy your body gets from food and drinks. When you consistently take in more energy than your body uses, this may lead to weight gain.

Daily calorie needs vary according to age, sex, height, weight, and level of physical activity, so there is no single number that works for everyone. Weight loss also requires a plan suited to the individual, taking into account the quality and quantity of food, along with regular physical activity.

Variety is the foundation of a healthy diet

Vegetables, fruits, whole grains, legumes, and nuts provide the body with a wide range of nutrients. Including them regularly in meals helps improve the quality of your diet, especially when they replace foods high in salt, sugar, and unhealthy fats.

For adults, the World Health Organization recommends eating at least 400 grams of fruits and vegetables per day, or about five servings. These can be spread across main meals and snacks, with a variety of types and colors.

Fiber and whole grains

Fiber is an important part of a balanced diet and is found in vegetables, fruits, legumes, and whole grains. Choosing a variety of fiber sources helps meet your body's needs as part of a healthy diet.

Practical steps include replacing some white bread with whole-wheat bread, choosing oats and brown rice, and adding lentils, beans, and chickpeas to meals. The World Health Organization emphasizes the importance of relying on these sources as part of a health-supporting eating pattern.

Choose fats and proteins carefully

The type of fat matters as much as the amount. Unsaturated fats, found in olive oil, nuts, and fish, are preferable to saturated and trans fats. Partially hydrogenated oils are a source of industrial trans fats and should be avoided.

You can improve your meals by varying your protein sources among fish, chicken, and legumes, eating red meat in moderation, and limiting processed meats. Choosing grilled or oven-cooked foods and controlling the amount of oil can also help reduce reliance on fried foods.

Sugar and salt: watch out for hidden amounts

Sweetened drinks, desserts, sauces, and ready-made meals may contain more sugar or sodium than we expect. That is why reading nutrition labels and comparing products is a useful habit.

For adults, the U.S. Food and Drug Administration recommends consuming less than 2,300 mg of sodium per day, which is roughly equivalent to a teaspoon
of level table salt. This amount includes the salt found in all foods and added to them throughout the day. You can reduce it by preparing food at home, using fewer ready-made sauces, and adding flavor with herbs and spices.

Make water your first choice for drinks, cut back on sweetened beverages, and choose whole fruit over juice. Drink juice in moderation, even when it is fresh and has no added sugar.

Dietary supplements as needed

A varied diet remains the foundation for getting nutrients. Supplements such as folic acid, calcium, and vitamin “D” may be needed in certain cases, but whether they are needed and the appropriate dose vary depending on age, health status, and stage of life. It is therefore best to decide whether to take them with a healthcare professional and avoid taking them indiscriminately.

Simple habits you can stick with

You can start by adding vegetables to meals, choosing fruit as a snack, gradually including whole grains and legumes, and cutting back on fast food and sweetened drinks.

Healthy eating is a habit that develops over time. Every balanced choice you repeat each day matters and contributes to building a better lifestyle.