Understanding what constitutes a balanced diet can lead to better food choices and promote good physical and mental health, optimal weight, and fitness.

According to Kate Zeratsky, a registered dietitian nutritionist at Mayo Clinic in Rochester, MN, adopting a nutritious and sustainable way of eating is key to achieving lifestyle goals and promoting overall health. While a well-rounded meal is crucial, choosing healthy snack options is also important. Zeratsky suggests that including vegetables and fruits as snacks can enhance one's diet and provide more mealtime options.

However, aspiring to have a balanced diet and actually achieving it are two different things. Experts offer their insights on what a balanced diet entails and how to get started.

So, what exactly is a balanced diet? Although various health advocacy organizations have their own definitions, they all agree that a balanced diet, also known as a healthy dietary pattern, should provide essential nutrients for growth, development, immunity against infection and disease, and overall wellness.

According to Zeratsky, a balanced diet should consist of a variety of foods from all food groups, and it should provide hydration and nutrients to maintain high energy levels for physical and cardiovascular activities. Lichtenstein, the director of the Cardiovascular Nutrition Team at Tufts University, emphasizes that a balanced diet should be rich in various fruits and vegetables, whole grains instead of refined grains, beans and nuts, low-fat or fat-free dairy items, and mostly plant-based proteins. She adds that this type of eating plan can help meet essential vitamin and mineral requirements and can be adjusted to individual needs.

Understanding what not to eat is also an important aspect of a balanced diet. To achieve a balanced diet, it is recommended to limit the intake of ultra-processed foods and prepare homemade meals whenever possible, according to Lichtenstein. Some examples of processed foods are fast food, frozen meals, flavored yogurt, soda, cookies, chips, and candy, among others.

Zeratsky also advises against following fad diets. She explains, "Fad diets are called so because they come and go." Lichtenstein agrees, and adds that such diets often fail to produce lasting results. She warns that radical changes in one's diet may lead to impressive benefits in the short term but data shows that people struggle to stick with the changes in the long term, putting them back to square one once they tire of the new "wonder" diet.

Zeratsky suggests starting small and making gradual changes to one's eating habits. "Trying to make too many changes at once can be overwhelming and unsustainable," she says. Instead, focus on incorporating more fruits and vegetables into meals and snacks and choosing whole-grain options over refined grains.

Planning meals and snacks ahead of time can also be helpful. "Meal planning and prepping can help reduce reliance on fast food and convenience items," says Lichtenstein. This can also save time and money in the long run.

Lastly, it's important to listen to one's body and enjoy the process. "Eating should be a pleasurable experience," says Zeratsky. "Find foods that you enjoy and make you feel good, and build a balanced diet around those choices."

According to Uma Naidoo, MD, director of nutritional and lifestyle psychiatry at Massachusetts General Hospital and author of "This is Your Brain on Food," a helpful guideline for a balanced diet is to "eat the rainbow." This entails consuming a diet that is abundant in colorful vegetables and berries, which provide an abundance of polyphenols, vitamins, and minerals that support mental health.

Dr. Naidoo also stresses the importance of choosing healthy foods that one enjoys and can consistently incorporate into their diet as a lifestyle change rather than a short-term "diet."

Similarly, Zeratsky recommends aiming to incorporate at least two to three food groups in each meal to allow for variety and preference. She notes that this can be useful for individuals who may face challenges with time, budget, or meal planning but still want to create nutritious meals.

Unlock the Secret to Optimal Health: The Key to a Balanced Diet Revealed