BALANCED DIET
            A balanced diet is a healthy diet; 
             To be able to function properly, our 
             body  needs  all  the  nutrients  that 
             come  from  foods,  that  is  proteins, 
             carbohydrates (sugar) and fats, plus 
             vitamins  and  minerals.  To  help 
             maintain a healthy weight and have 
             the  best  chance  to  stay  in  good 
             health, balance is key. 
            A healthy diet is a diet that 
             helps to maintain or improve 
             overall health. A healthy diet 
             provides           the        body         with 
             essential nutrition:                    fluid, 
             macronutrients, 
             micronutrients,                             and 
             adequate calories
           WHO’S 5 POINT RECOMMENDATION
           The WHO (the World Health Organization) has given 
            recommendations in 5 points that summarize the basis of nutrition:
           Eat roughly the same amount of calories that your body uses. 
            Healthy body weight = “calories in”- “calories out”.
           Eat a lot of plant foods: vegetables, legumes, whole grains, fruits 
            and nuts.
           Limit your intake of fats, preferring the healthier unsaturated fats to 
            saturated fats and trans fats.
           Limit your intake of granulated sugar, ideally less than 10g/day.
           Limit salt / sodium consumption from all sources
    A BALANCED DIET IS PLEASURE
   Pleasure and variety are important in a 
   balanced diet. Fatty and sweet foods are 
   usually  the  most  delicious  and  can  be 
   part  of  a  balanced  diet  if  eaten  in 
   moderation.  A  balanced  diet  should 
   bring us our body needs, no more, no 
   less, but it must not be strictly followed 
   every day; equilibrium can be achieved 
   over several days.
   A BALANCED DIET IS FOR EVERYBODY  
    At all stages and conditions of life, we need a balanced 
     diet  that  can  be  adapted  while  following  the  same 
     principles, for example:
    Children, elderly people need a little bit more protein and 
     calcium for  growth,  maintenance  or  repairing.  Think  of 
     eggs, fish, white meat, legumes and dairy products.
    Students  and  families  might  find  it  expensive  and 
     practically  difficult  to  eat  lots  of  fresh  vegetables  and 
     fruits. Think of tinned or frozen fruits and vegetables that 
     are cheap and nutritionally as good as fresh ones.
    Did you know that tinned sardines are a good source of 
     calcium?  They  are  cheap  and  bring  also  proteins  and 
     omega-3 fatty acids.
     HARVARD SCHOOL OF PUBLIC HEALTH
      The Nutrition Source of Harvard School of Public Health makes the following 10 
      recommendations for a healthy diet:[16]
      Choose good carbohydrates: whole grains (the less processed the better), vegetables, fruits and 
      beans. Avoid white bread, white rice, and the like as well as pastries, sugared sodas, and other 
      highly processed food.[17]
      Pay attention to the protein package: good choices include fish, poultry, nuts, and beans. Try to 
      avoid red meat.[18]
      Choose foods containing healthy fats. Plant oils, nuts, and fish are the best choices. Limit 
      consumption of saturated fats, and avoid foods with trans fat.[16]
      Choose a fiber-filled diet which includes whole grains, vegetables, and fruits.[19]
      Eat more vegetables and fruits—the more colorful and varied, the better.[16]
      Include adequate amounts of calcium in the diet; however, milk is not the best or only source. 
      Good sources of calcium are collards, bok choy, fortified soy milk, baked beans, and supplements 
      containing calcium and vitamin D.[20]
      Prefer water over other beverages. Avoid sugary drinks, and limit intake of juices and milk. Coffee, 
      tea, artificially-sweetened drinks, 100-percent fruit juices, low-fat milk and alcohol can fit into a 
      healthy diet but are best consumed in moderation. Sports drinks are recommended only for people 
      who exercise more than an hour at a stretch to replace substances lost in sweat.[21]
      Limit salt intake. Choose more fresh foods, instead of processed ones.[16]
      Drink alcohol in moderation. Doing so has health benefits, but is not recommended for everyone.[16]
      Consider intake of daily multivitamin and extra vitamin D, as these have potential health benefits.
      [16]
      Other than nutrition, the guide recommends frequent physical exercise and maintaining a healthy 
      body weight.[16]