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What is a nutritionally balanced diet? Introducing nutrients that people tend to lack!

Improper nutritional balance can lead to serious illness, but what and how much should we consume?

This time, after introducing nutritional balance, we will also introduce the necessary nutrients and intake guidelines.

It would be greatly appreciated if you could use it as a reference when reviewing your understanding of nutritional balance and eating habits.

Please take a look to the end.

If you are interested in nutrition, please read the article below.

What is a well-balanced diet

Eating is one of the essential activities for human survival.

Also, eating is not just about eating food, you have to take in the nutrients your body needs in a well-balanced manner.

A well-balanced diet means eating three meals a day, including staple foods, main dishes, side dishes, foods, and beverages.

Nowadays, the globalization of food has progressed, and Japan has come to be called the era of satiety, and it is now possible to easily get what you want anytime and anywhere.

However, it is also true that the demerit of such an era of plentiful food is that unbalanced nutrition and high-calorie diets have become habitual, leading to the development of diseases such as lifestyle-related diseases.

We live in an era where we can freely choose what to eat, so we must choose the right foods and maintain a healthy state of the body while maintaining a nutritional balance.


Protein is one of the three major nutrients and is the building block of the body.

For example, the skin, nails, and hair are made up of a protein called keratin, so if there is a lack of protein due to an imbalanced nutritional balance, the skin and hair will lose its luster, and the nails will crack.

It is a nutrient that is also necessary for adjusting enzymes and hormones.

In order to supplement protein, intake of meat, fish, eggs, dairy products, legumes, etc. is necessary.

Animal protein such as meat and fish have a high amino acid score, but it is important to take a well-balanced intake of vegetable protein and vegetable protein so that the intake of protein itself is not biased.

Another method is to use meat or fish as the main dish.

If you want to know more about protein, please read the article of the meeting as well.


Fat is one of the three macronutrients.

Fat contains 9 kcal per gram, making it the most energy-rich nutrient among the three major nutrients.

The role of lipids is to act as an energy source to move the body, but by storing it as subcutaneous fat, it also plays a role in protecting organs and protecting the body from the cold.

However, it is also a nutrient that should be considered in balance so as not to overdose, as it can cause obesity if taken in large amounts.

Fats include saturated fatty acids that solidify at room temperature, such as butter, lard, and meat fat, and unsaturated fatty acids, such as fish, olive oil, and sesame oil, that are liquid at room temperature.

In particular, n-3 fatty acids, commonly known as “omega 3” contained in fish, nuts, perilla oil and linseed oil, are also useful in preventing blood clots, allergic diseases, diabetes, dementia and depression. It is attracting attention as an effect can be expected.

If you want to know more about lipids, read the article below.


Carbohydrates are also one of the three macronutrients.

Carbohydrates are stored in the body as glycogen in the muscles and liver and used as the main source of energy to move the body.

This is the reason why rice and bread are the staple foods in the diet.

In addition to rice and bread, it can be consumed with noodles, fruits, potatoes, sugar, honey, etc.

However, excess carbohydrates are stored in the body and converted to fat, which can lead to obesity.

Excessive sugar intake can lead to diabetes, one of lifestyle-related diseases.

Consuming an appropriate amount of rice or bread as a staple food for three meals a day is not a problem, but snacking between meals such as sugary juices and sweets can lead to excessive intake.

what happens when the balance is off

An unbalanced diet leads to poor health and can lead to obesity and disease.

Lifestyle-related diseases such as hypertension due to excessive salt intake, diabetes due to high-calorie diet, and dyslipidemia due to excessive fat intake can lead to major diseases such as stroke and heart disease.

In order to prevent these diseases, it is necessary to keep a balanced diet in mind.

Check out our Dietary Balance Guide

Even if you understand the importance of a nutritionally balanced diet, many people still do not know what and how much they should actually consume.

For such people, one method is to use the “Meal Balance Guide” created by the Ministry of Health, Labor and Welfare and the Ministry of Agriculture, Forestry and Fisheries.

With the Meal Balance Guide, you will be able to understand the guideline for daily meal balance.

Below, I will explain the meal balance guide.

What is a meal balance guide?

The Dietary Balance Guide is an index for implementing correct dietary habits jointly created by the Ministry of Health, Labor and Welfare and the Ministry of Agriculture, Forestry and Fisheries, and each nutritional balance is drawn as a frame illustration.

By looking at the illustration, you will be able to understand the meal balance that you should take in a day.

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