7 key components of a healthy balanced diet

Eating a healthy diet sounds simple – until you start looking into it.

Should you cut out carbohydrates? Go high-protein? What about fats? Are they good or bad? And how do you know if you’re getting all the essential nutrients your body needs?

If you’re feeling confused about what a healthy balanced diet looks like, you’re not the first. The truth is, eating well is not about having a strict diet plan or eliminating food groups. It’s about getting the right mix of nutrients into your body in the right quantities.¹

There are seven key components of a healthy diet, and your body needs them at the right balance to function at its best. 

When you fuel your body with the right foods, you’ll feel the difference. More energy, better focus, a supported immune system, and boosted mood – it all starts with what’s on your plate.²,³ 

What are the components of a balanced diet?

Ask someone to name the four key components of a balanced diet, and they’ll probably list carbohydrates, proteins, and fats – the famous macronutrients – along with vitamins and minerals.⁴ But that’s not the full picture of what is in a healthy diet!

So, what does a healthy diet consist of?

You might be surprised to discover there are actually seven  components of a balanced diet:

• Carbohydrates – Your body's go-to source of energy.⁵
• Proteins – The building blocks your body needs to grow and repair.¹,⁶
• Fats – Yes, you need them! They support brain function and provide energy.⁷,⁸
• Fibre – The key to happy digestion and steady blood sugar levels.⁹,¹⁰
• Fruits and vegetables – Packed with vitamins and minerals your body needs.⁵ 
• Dairy (or dairy alternatives) – Provides protein and calcium for strong bones.¹,⁵
• Water – Keeps you hydrated, aids digestion, and helps transport nutrients.¹¹

Breaking down the 7 components of a balanced diet

Now that we’ve covered the seven key constituents of a healthy diet, let’s break them down individually, explaining what they do, why they matter, and where to find them in your food.

1. Carbohydrates: Your body’s power source

Carbohydrates are your body’s favourite source of energy.⁵ When you eat carbs, your body converts them into glucose (sugar), which fuels everything from your brain to your muscles.¹²

Ever feel sluggish when you skip breakfast? That might be your body crying for carbs!

You can find carbohydrates in many foods: 

• Grains like bread, pasta, rice, and cereals¹⁰,¹³
• Fruits like bananas, apples, berries, and oranges¹³
• Vegetables, particularly starchy vegetables like potatoes¹⁰,¹³
• Legumes (beans, lentils, chickpeas)¹³
• Milk, yoghurt, and other dairy products¹³
• Cakes, cookies, and other sweet foods¹³

Carbohydrates should make up around 45-65% of your daily calories.³ But we hate to break it to you: that doesn’t mean half of your diet can come from sugary snacks. Not all carbs are created equal, so you need to make sure you’re eating the right ones.

To keep things simple, carbs can be broadly divided into two groups: complex and simple carbohydrates.¹²,¹⁴ Complex carbs are your whole grains, fruits, veggies, and legumes,¹²,¹³ whereas simple carbs are your pastries and sugary snacks. Whereas the latter can cause energy crashes, complex carbs provide steady release of energy and keep you fuller for longer.¹⁰,¹⁵ 

Where possible, you want to eat more slow-releasing, nutrient-dense complex carbohydrates than simple ones.¹,⁵,⁹,¹³ So, instead of ditching carbs, focus on quality – think wholemeal bread, brown rice, and fibre-rich veggies over processed foods.

2. Proteins: The body’s building blocks

Your body is constantly repairing and rebuilding itself, and protein is the material it needs to get the job done.¹⁷ It’s made up of amino acids, the “building blocks” of muscles, enzymes, and hormones.⁶,¹⁷ Our bodies can even use protein as an emergency energy source when you’ve burnt through all your carbs and fats.¹⁸

Where can you find it?

You can get protein from both animal-based and plant-based sources. It’s found in the highest quantities in food such as:

• Lean meats like beef, lamb, and pork¹,⁵,⁶
• Poultry, such as chicken, turkey, and duck¹,⁵,⁶
• Fish and seafood¹,⁵,⁶
• Eggs¹,⁵,⁶
• Dairy products (milk, yoghurt, cheese)¹,⁵,⁶
• Nuts and seeds⁶
• Pulses, like lentils and beans¹,⁵,⁶
• Tofu and soy protein⁶,¹⁹

The amount of protein you need depends on your weight, with generally 0.75g of protein recommended for every kilo.¹⁹ This means for example, if you weigh 75kg you’ll need around 56.25g per day and if you weigh 85kg you’ll need around 63.75g per day.¹⁹,²⁰ If you are an athlete or super active, you may need even more protein than this.²¹ 

However, despite what gym-goers will tell you, more protein isn’t always better.²¹

Everybody’s needs will be different, in general the more active you  are or for muscle building the more you might need, however, extra input over your needs will be stored as fat.

We recommend sticking to national guidance 0.75g/kg of your weight.²¹ 

3. Fats: Friend, not foe

If we were to tell you that 20-35% of the calories you eat every day should come from fats, would you be surprised?²²,²³ Fats have a pretty bad reputation, so bad that most people assume they’re not one of the components of a balanced diet. 

In reality, healthy fats provide our bodies with fatty acids, which we cannot make ourselves.²⁴ This means these fatty acids must come through the diet. Without them we are unable to absorb essential fatty acids and they also support brain health and reduce risk of some diseases according to research.²⁴⁻²⁶ 

If this is true, why the bed rep? The myth that “all fat is bad” comes from outdated research that linked high-fat diets in general to heart disease and obesity.²⁷ But newer research shows that while some fats are linked to health risks, others are essential for supporting health and wellbeing.²⁸

The key to a healthy diet is choosing healthy fats like: 

• Olive oil⁵,²⁴,²⁹
• Avocados²⁴,²⁹
• Nuts and seeds²⁴,²⁹
• Fatty fish (salmon, mackerel, sardines)²⁴,²⁹
• Some plant oils (rapeseed oil, sunflower oil)⁵,²⁴,²⁹

Saturated fats (found in butter and red meat) can also be enjoyed but in moderation, as too much can raise your cholesterol.¹,²⁴,²⁹,³⁰

However, trans fats (found in deep-fried foods and processed snacks) should be avoided as much as possible, as they’re linked to heart disease and inflammation.²⁴,³⁰,³¹,³² A general rule of thumb? No more than 5g of trans fats per day.²⁴,²⁹

4. Fibre: Your gut’s best friend

Fibre is technically a carb, but it deserves to be considered one of the components of a healthy balanced diet in its own right.⁵,⁹,¹⁰ Unlike other nutrients, fibre isn’t broken down and absorbed by the body.³³

Instead, it moves through your digestive system, carrying with it many health benefits:

• Helps prevent constipation (because let’s be real, no one enjoys that!)⁹,¹⁰,³³
• Slows down the absorption of sugar to prevent energy crashes³⁴
• Helps reduce "bad" cholesterol levels to improve your heart health³³
• Increases feelings of fullness to help stop you overeating⁹,¹⁰

There are two different types of fibre: soluble and insoluble fibre.³⁵ Soluble fibre dissolves in water and helps lower cholesterol and blood sugar, whereas insoluble fibre helps bulk up your stools and keeps you feeling fuller for longer.³⁵ 

You’ll find fibre in whole grains, beans, lentils, fruits, and veggies.⁹ Aim for 30g per day, but most people don’t get enough – so load up on those fibre-rich foods.¹,⁹,³³,³⁶ 

5. Fruits and vegetables: Nature’s multivitamins

Fruits and veggies are bursting with vitamins and minerals, which support everything from your immune system, to your bones and muscles, metabolism, digestive system, and even how well you fight infections.³⁷⁻⁴⁴

The secret to getting the most out of them is to try and “eat the rainbow”, as different colours of fruits and vegetables contain different vitamins and minerals:

• Orange and yellow (carrots, sweet potatoes, apricots and mangoes) = All sources of vitamin A which contributes to the maintenance of normal vision, and normal function of the immune system.³⁷
• Greens (spinach, curly kale, and broccoli) = Sources of vitamin K which contributes to normal bone health or iron which supports oxygen transport and the reduction of tiredness and fatigue.⁴²,⁴⁴,⁴⁵
• Reds and purples (berries, strawberries, blackcurrents, and bell peppers) = Sources of vitamin C which contribute to normal collage formation for skin function, skin health and healing.³⁹

Fruits and vegetables are also a fantastic source of fibre, which we already know does wonderful things to your gut.⁹ Aim for at least five portions a day, whether fresh, frozen, or canned.¹,⁵,⁴⁶ Even fruit juices and smoothies count, but limit these to 150mL a day to avoid too much sugar.¹,⁵

6. Dairy or non-dairy alternatives: Strong bones and teeth

Dairy products are another component of a balanced diet.¹,⁵ As a source of calcium which contributes to the maintenance of normal bones and teeth, normal muscle function and normal blood clotting.¹,⁵,⁴⁷

Many people struggle to get enough calcium from the food they eat.⁴⁸ You should try to consume 700mg through your diet every day, with milk, cheese, and yoghurt all great sources.¹,⁴⁷,⁵⁰ One thing to keep in mind: dairy can be high in saturated fat.⁵⁰ While full-fat milk, cheese, and yogurt can be part of a balanced diet, opting for lower-fat versions can help keep your intake in check.⁵⁰

Not a fan of dairy? No worries. Non-dairy alternatives like fortified plant-based milks (like almond, soy, or oat) can be great options.⁴⁷,⁵⁰ Leafy greens, sardines, and fortified flour-based foods also provide an extra calcium boost.⁴⁷ 

7. Water and other fluids: The ultimate essential

Last but not least: water.⁵ Every single cell in your body depends on water – without it, our bodies fail to function.⁵¹ 

Water is key to:

• Avoiding dehydration, which can affect your energy levels and mood¹¹,⁵²,⁵³
• Helping you break down food and absorb nutrients¹¹,⁵³
• Keeping your body cool through sweating⁵³
• Flushing out waste through urine and sweat⁵³

How much do you need? The NHS recommends around 6-8 glasses of water daily, or around 2 litres for women and 2.5 litres for men.¹,⁵,⁵⁴,⁵⁵ But, you don’t have to only rely on water!

Lower-fat milks, low-sugar and sugar-free drinks, fruit juice, smoothies, herbal teas, and coffee all count toward your fluid intake.⁵,⁵⁵ Even water-rich foods like watermelon, strawberries, and celery can help keep you hydrated.⁵³ These are a great way to get more liquid into your diet if you’re struggling to drink more. 

How to build a healthy balanced diet

Knowing the 7 components of a healthy diet is great – but how do we put them into practice? Here are some simple tips you can start using today:

1. Follow the balanced plate model

The UK government has a balanced healthy diet plate model that helps you visualise what a healthy, balanced diet looks like on a plate.⁵,⁵⁶ It offers a quick and easy way to ensure you get the right proportion of nutrients.

The model suggests roughly:⁵,⁵⁶

• 1/3 of your plate: Vegetables and fruits → For vitamins and minerals
• 1/3 of your plate: Whole grain carbohydrates → For fibre and an energy boost
• 1/6 of your plate: Proteins → For muscle repair and essential amino acids
• 1/6 of your plate: Dairy →  For the calcium needed for strong bones
• Add healthy fats →  A drizzle of olive oil or avocado/nuts and seeds for fatty acids
• Don’t forget water →  Stay hydrated with water, tea, coffee, and other drinks

2. Choose high-quality foods

Eating healthily isn’t just about including the components of a balanced diet in the right proportions – it’s also about choosing quality foods. Whole, unprocessed foods provide more nutrients and fibre, while ultra-processed foods are often stripped of their benefits.⁵⁷

Here are some simple swaps for better nutrition and a healthier diet:⁵,¹⁰,⁵⁷⁻⁶⁰

• White bread → Whole grain bread
• Sugary cereals → Oats with fruit and nuts
• Fried fish → Grilled or baked fish
• Processed meats → Lean, unprocessed cuts
• Sugary drinks → Water or herbal teas

3. Plan ahead for a healthy diet

Struggling to stay on track? Meal planning may make healthy eating more manageable:⁶¹

• Stick to whole, nutrient-dense foods in your meal plans to avoid junk food temptations.⁶²
• Batch cook meals in advance to save time and help you make healthier choices.⁶³
• Plan meals around the healthy diet plate, with a mix of nutrients in every meal.⁵⁶
• Eat more mindfully: listen to hunger cues, slow down – and enjoy your food.⁶⁴

Build a healthy diet with H&B&Me

Eating well doesn’t have to be complicated. Small changes – like adding more veggies to your plate, drinking more water, or swapping processed snacks for whole foods – can make a huge difference to your health.¹,⁶⁰

And remember: food should be enjoyable! A balanced diet isn’t about restriction; it’s about giving your body what it needs to feel its best.¹ 

The H&B&Me app helps you track your habits, discover healthy recipes, and get personalised insights to make balanced eating easier than ever. Download the H&B&Me app today to get started.

 

 

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