[Durgical](https://durgical.com/en/) › [DurgiPedia](https://durgical.com/en/durgipedia/) › [Biochemistry](https://durgical.com/en/biochemistry/) › Balanced diet [Biochemistry](https://durgical.com/en/biochemistry/) · Topic # Balanced diet A balanced diet gives enough energy for a healthy weight and every nutrient the body needs, from varied foods, with little sugar, salt and unhealthy fat. Updated 2026-11-01 ## Key facts - Energy intake should match expenditure, so that body weight stays in a healthy range. - WHO adult targets: at least 400 g of fruit and vegetables a day, at least 25 g of fibre, free sugars under 10 % of energy (ideally under 5 %), salt under 5 g a day (iodised). - Fats: total about 15–30 % of energy, saturated under 10 %, industrial trans fat avoided; prefer unsaturated plant oils, nuts and fish. - Protein about 10–15 % of energy, from varied sources (legumes, cereals, eggs, dairy, fish, meat). - Malnutrition has two faces: undernutrition (wasting, stunting, micronutrient deficiencies) and overweight/obesity, which can coexist in the same country and even the same household. ## In detail - 1. Variety: whole grains and tubers, legumes, vegetables and fruits, plus some animal foods (dairy, eggs, fish, meat) or well-planned plant alternatives. - 2. Key micronutrients to watch: iron (anaemia), iodine (goitre, child brain development), vitamin A, zinc, calcium and vitamin D, folate before and during pregnancy. - 3. Life stages: infants need exclusive breastfeeding for the first 6 months; pregnancy adds energy, protein, iron, folate and iodine needs; older adults need protein, calcium and vitamin D. - 4. Ultra-processed foods and sugary drinks are the main source of free sugars, salt and trans fats in many diets. - 5. National food-based guidelines translate these targets into food groups and portions (for example, the 'healthy plate' models). - 6. Physical activity is part of the balance: it raises expenditure and improves insulin sensitivity. **Also called** Healthy diet, Dietary recommendations ## Clinical notes - Unbalanced diets drive the main non-communicable diseases: obesity, type 2 diabetes, hypertension, cardiovascular disease and some cancers. - In children, poor diets cause stunting and wasting; in Latin America, undernutrition and childhood obesity now coexist. - Salt restriction lowers blood pressure; replacing saturated with unsaturated fat lowers LDL cholesterol. ## Related conditions - [Obesity](https://durgical.com/en/conditions/obesity/) - [Type 2 diabetes mellitus](https://durgical.com/en/conditions/type-2-diabetes-mellitus/) - [Arterial hypertension](https://durgical.com/en/conditions/arterial-hypertension/) - [Iron deficiency anaemia](https://durgical.com/en/conditions/iron-deficiency-anaemia/) - [Metabolic syndrome](https://durgical.com/en/conditions/metabolic-syndrome/) - [Atherosclerosis and dyslipidaemia](https://durgical.com/en/conditions/atherosclerosis-and-dyslipidaemia/) ## Related - [Macronutrients and the energy value of food](https://durgical.com/en/biochemistry/topics/macronutrients-and-the-energy-value-of-food/) - [Dietary fibre](https://durgical.com/en/biochemistry/topics/dietary-fibre/) - [Protein quality and essential amino acids](https://durgical.com/en/biochemistry/topics/protein-quality-and-essential-amino-acids/) - [Energy requirements and basal metabolic rate (BMR)](https://durgical.com/en/biochemistry/topics/energy-requirements-and-basal-metabolic-rate/) - [Iron](https://durgical.com/en/biochemistry/topics/iron/) - [Calcium and phosphate](https://durgical.com/en/biochemistry/topics/calcium-and-phosphate/) - [Iodine](https://durgical.com/en/biochemistry/topics/iodine/) ## Test yourself Think of the answer, then tap the question to see it. ## What daily amount of fruit and vegetables does WHO recommend for people over 10 years of age? At least 400 grams a day. ## What is the WHO limit for salt in adults? Less than 5 g of salt a day, and it should be iodised. ## What does the 'double burden of malnutrition' mean? Undernutrition (wasting, stunting, micronutrient deficiency) and overweight or obesity occurring together in a population or household. ## Which fats should be replaced, and by what? Saturated and industrial trans fats, by unsaturated fats from plant oils, nuts and fish. [Add to my cards (4)](https://durgical.app/estudiar/?add=/en/biochemistry/topics/balanced-diet/) Educational information, not medical advice. For any symptom, see a health professional. Sources: [Healthy diet](https://www.who.int/news-room/fact-sheets/detail/healthy-diet) (World Health Organization, 2026); [Fact sheets - Malnutrition](https://www.who.int/news-room/fact-sheets/detail/malnutrition) (World Health Organization, 2026); [Nutrition: MedlinePlus](https://medlineplus.gov/nutrition.html) (MedlinePlus, US National Library of Medicine, 2026); [Healthy living: MedlinePlus Medical Encyclopedia](https://medlineplus.gov/ency/article/002393.htm) (MedlinePlus, US National Library of Medicine, 2026); Textbook of Biochemistry for Medical Students, 6th ed. (Jaypee Brothers Medical Publishers (Vasudevan DM, Sreekumari S, Vaidyanathan K), 2011). [← All of biochemistry](https://durgical.com/en/biochemistry/) ## **Spotted a mistake?** We are always improving for the community. Tell us what is wrong and our team will review it. Report a mistake Representative model, for educational purposes only. --- Source: https://durgical.com/en/biochemistry/topics/balanced-diet/ License: CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Cite as: DurgiPedia (durgical.com), https://durgical.com/en/biochemistry/topics/balanced-diet/