A healthy meal isn’t always balanced! Expert shares roadmap to ideal diet

Food is fuel, they say, and the better you eat, the healthier you stay. But, in a frenzy to stay healthy, the world is busy running behind new diet and wellness trends, including farm-to-plate organic diets.

We often use the words healthy and balanced interchangeably, but did you know that in the world of nutrition, they don’t necessarily mean the same? A clinical expert helps us decode the two terms, and shares her blueprint for an ideal diet.

Healthy vs balanced meal: Which is better in terms of nutrition?
Dr Garima Dev Verman, a certified nutritionist and medical content analyst with The Healthy Indian Project (THIP), said that a balanced meal has a mix of different foods, with a variety of nutrients, in the right amounts.

“A healthy meal ensures you’re getting essential nutrients, while a balanced meal ensures you’re getting a variety of nutrients in the right proportions. So, neither is necessarily “better” than the other; it depends on your individual nutritional needs and preferences,” she said.

Where do people generally go wrong?
Dr Verman said, “People either focus too much on one food group or neglect certain nutrient-rich foods altogether. This imbalance can result in meals lacking essential nutrients or being too high in certain nutrients, like unhealthy fats or sugars.”

Portion sizes can be an issue, with some people overeating certain foods while under-serving others. According to her, striking a balance between different food groups and paying attention to portion sizes are key to preparing a truly balanced meal.

Key components of a balanced meal
To meet basic Indian nutrition goals, it’s important to include a variety of key components in your meals.

Dr Verman recommends starting with a generous portion of seasonal vegetables and fruits that provide essential vitamins, minerals, and fiber.

Next, one should incorporate whole grains like rice, whole wheat and millets (such as ragi, jowar, and bajra), for energy and important nutrients. “Include protein-rich foods such as lentils (dal), legumes (chickpeas, kidney beans), nuts, seeds, dairy products (milk, yogurt, paneer), eggs, fish, and lean meats to support tissue building and repair,” she says.

The nutritionist suggested using healthy fats in moderation. Ghee, mustard oil, coconut oil, and nuts are essential for brain health and hormone production. Dairy products or fortified alternatives like soy milk ensure adequate calcium and vitamin D for bone health.

Spices and herbs such as turmeric, cumin, coriander, ginger, and garlic not only add flavor to meals but also offer health benefits such as anti-inflammatory and antioxidant properties.

Stating the importance of hydration, she encourageed people to include traditional beverages like buttermilk, coconut water, and herbal teas in their regular diet.