A Balanced diet is one which contains different types of food in such quantities and proportions that the need for calories, vitamins, proteins, minerals and other nutrients is adequately met and a small provision is made for extra nutrients to withstand short duration of weakness. 
A Balanced diet should also provide bioactive phytochemical such as anti oxidants, dietary fibres and other nutraceuticals which have positive health benefits. Low glycaemic index foods are preferred. 
A Balanced diet should provide 60-70% of total calories from carbohydrates, 10-12% from proteins and 20-25% from fats. 
BENEFITS: Meets nutritional requirements, provides phytochemicals, increases endurance levels, prolongs productivity of life, prevents degenerative diseases, improves immunity, helps in coping up with stress, development of cognitive ability and regulates body functions. 
BASIC 4 FOOD GROUPS: The 4 food group plan permits an individual to plan a menu and achieve nutrient intake. 
1. Cereals, pulses and grains.
2. Animal products like milk, eggs and meat. 
3. Fruits and vegetables.
4. Oils, fats and nuts. 
How an individual can improve his/her diet: Being aware of tools for nutritional assessment and screenings, being aware of tools for nutritional counseling, understanding therapeutic diets and taking care of abnormal body functions. 
MEAL PLANNING
People's eating habits vary enormously and we must respect dietary freedom and diversity when making a meal plan. 
PRINCIPLES OF PLANNING DIETS: 
1. Meeting nutritional requirements: a good menu is one which will not only provide calories, fats and vitamins but also proteins and minerals important for the physical well being. In a balanced diet the energy distribution from carbohydrates, protein and fats would be in the ratio of 7:1:2 respectively. It should contain the 4 basic food groups. 
2. Meal pattern must fulfill family needs: meal pattern varies with age, occupation, gender and life stage of the family members. A growing adolescent may need various foods to satisfy appetite while a young child requires soft and bland food. Pregnant woman requires more green in diet. Heavy worker needs vitamin B and more calories than other members. Family meal must offer the children enough fat and flexibility in caloric density so that their energy needs are met. 
3. Meal planning should save time and energy: Planning of meals should be done in such a way that recipes should be simple and nutritious. 
4. Meal planned should be under budget: use and consume seasonal fruits and vegetables to save money. Reduce bulk purchases. 
5. Individual likes/dislikes.
6. Meals should include locally available food. 
7. Taste matters. 
POINTS TO BE CONSIDERED WHILE PLANNING A DIET: Eat more pulses and less rice, use salt and sugar in moderation, eat less spicy food, consume 500ml/day of milk, eat curd, drink fruit juices(never cook fruits), eat raw veggies, salad should be included in meal, eat fish at least 2 days a week, drink enough water(8 glasses/day), eat whole grains, cut down packaged food and consume less transfat.