10 Life-Changing Benefits of a Balanced Diet

Ever wondered how some people have so much energy while others struggle with tiredness throughout the day? Or why some people seem never to get sick, while others pick up every cold that’s going around? The secret is often what they eat. A balanced diet is not simply about losing weight or looking great—though it can help you with both—but rather making sure that your body has what it needs to work appropriately and well.

Consider your body a car. You wouldn’t put subpar fuel into an expensive car and assume it would run well, right? The same goes for your body. When you put the right combination of nutrients, vitamins and minerals into it, everything goes better. Your brain processes things more clearly, your heart pumps harder and your immune system fights back with a little bit of extra energy.

In this post we are going to have a look at 10 incredible ways in which eating a healthy diet can change your life. From elevating your degree of happiness to giving you a better night’s sleep, you’ll learn why selecting the right foods is one of the smartest decisions you will ever make for yourself. It doesn’t matter if you are a teen trying to get better grades in school, an adult kicking butt at work or anybody else who knows they could just feel better about their health.

What Makes a Diet “Balanced”?

Before we get into the benefits, I first just want to address what a balanced diet even means. It’s not about eating great all the time or never getting to eat your favorite things. A balanced diet includes:

Fruits and vegetables: These colorful foods are rich in vitamins, minerals and fiber

Whole grains: Brown rice, whole wheat bread and oats provide you with sustained energy

Proteins: Meat, fish, eggs, beans and nuts all help to build and repair your body

Dairy or substitutes: Milk, yogurt and cheese will keep teeth strong with calcium

Good fats: Avocados, olive oil, fish – they are fats that your brain needs

Drink plenty of water: Help keep your body trucking along smoothly by staying hydrated

The key is the variety and, of course, moderation. And now, let’s talk about how this way of eating can transform your life.

1. More Energy Throughout Your Day

Do you ever feel like you’re crawling through the afternoon? The problem may lie with your diet. By eating a balanced diet, your body will get the nutrients and energy it needs to think properly so you can do what you need to during the day.

Whole grains also provide a slow release of complex (carbohydrate) energy to help you stay focused and alert for hours. Proteins will help sustain that energy, and with some healthy fats you’ll get fuel for the long haul. Lean meats and leafy greens are rich in iron, which helps your blood carry oxygen to your muscles and brain, staving off that sluggish feeling.

Contrast that with junk food: You get a spike of energy from sugar, maybe — but you crash harder and faster, more tired than before. With well-balanced meals, you won’t be riding this roller coaster but will have sustained energy all day long.

Quick Energy Boost Tips:

• Begin your morning with a bowl of oatmeal piled high with berries and nuts
• Munch on apple slices with peanut butter in place of chips
• Don’t skip protein as it will keep your energy levels throughout the day
• Drink up—just mild dehydration can make you feel tired

2. Healthier Immune System That Resists Sickness

Nobody likes being sick. It’s annoying to miss school, or call in sick for work, or have to cancel plans with friends due to a cold or flu. A good diet is like a suit of armor for your immune system, and protects you from germs and viruses.

The antioxidant vitamins C and E, as well as the minerals selenium and zinc, are also included in this list of immunity-boosting foods. Some of your immune defenses are activated by vitamin D, which continues to be added to fortified milk and activated by sunlight. Meat, shellfish and legumes are sources of zinc, which is also involved in the production of immune cells. The probiotics in yogurt and fermented products help maintain a healthy gut — and since 70% of your immune system is housed there, this is crucially important!

Individuals who eat balanced diets usually become ill less often, and once they are sick, they get well more quickly. What you eat during cold and flu season can make a real hot take.

3. Improved Brain Power and Mental Clarity

Your brain is your neediest organ, consuming about 20% of all your calories. When you feed it right, you will think better, remember more and concentrate longer.

Fish such as salmon and sardines also contain omega-3 fatty acids that help to build brain cell membranes and facilitate communication between neurons. B vitamins from whole grains and leafy greens agitate in the production of neurotransmitters — the chemicals that let brain cells communicate with one another. And antioxidants in colorful fruits and vegetables can help keep your brain from harmful damage that causes memory problems.

Children who have balanced breakfasts perform better on tests than children who skip the meal or eat sugary cereals. “One of the things they tell me is that adult clients of ours with healthy diets are better able to focus at work and complain far less frequently about ‘brain fog,'” Michos says. So does the potential to learn new skills and retain information when your brain is fed the nutrients it craves.

Brain-Boosting Foods:

• Fatty fish (salmon, mackerel, sardines)
• Blueberries and other dark berries
• Nuts, especially walnuts
• Dark chocolate (in moderation)
• Green leafy vegetables
• Eggs

4. Healthier Weight Without Extreme Dieting

Crash diets and miracle weight-loss pills are not the answer. A well balanced diet gets you to the weight your body can command without hunger or suffering throughout.

Fiber, protein and healthy fats all take a while to digest, so when you’re eating an array of nutrient-rich foods, you stay fuller for longer. That makes you less likely to overeat or eat unhealthy snacks between meals. A well-fueled metabolism is more efficient at burning calories consistently, and when your metabolism functions efficiently, it’s accumulating less undigested food each day.

Processed foods and sweetened drinks are “empty calories” — tons of energy with minimal nutrient value. They don’t fill you up, so you eat more. Whole foods, however, fill you up with fewer calories and give your body the vitamins and minerals it needs.

The good thing about this method is that it can be maintained. You’re not eliminating entire types of food and you don’t have to fast. Most of the time you are making better choices that you can live with for life, compared with a few wretched weeks.

5. Stronger Bones and Teeth

You may not think about your bones much until something goes wrong, but there is a lot you can do to help keep them healthy now and for the future. Calcium, vitamin D and the other nutrients your skeleton craves come from a varied diet.

The calcium in dairy products, fortified plant milks and leafy greens is what makes your bones hard and strong. Vitamin D also helps your body absorb that calcium. Vitamin K from green veggies assists in binding calcium to your bones. Magnesium and phosphorus are also critical for bone health.

This is important for everyone, but particularly for teenagers (whose bones are still growing), women (who can be at greater risk of osteoporosis) and older people (who may lose bone density as they age). Strong bones also mean strong teeth which allows you to stay safe from cavities and other dental issues.

Strong bones are forged through regular exercise and good nutrition. Weight-bearing activities, such as walking, running or dancing, enhance your diet when it comes to increasing bone density.

6. Improved Mood and Emotional Well-being

There is a closer relationship between food and mood than most people think. What you eat directly affects the delicate balance of brain neurotransmitters that control your emotions and mental health.

Not to mention, your brain synthesizes serotonin (a neurotransmitter also known as the “happy chemical”) from complex carbohydrates. Protein supplies us with amino acids, which are then turned into mood-regulating neurotransmitters. Omega-3 fatty acids decrease inflammation in the brain associated with depression. Folate and other B vitamins protect against depression.

Studies have found that people who consume Mediterranean-style diets (filled with vegetables, fruits, whole grains and healthy fats) are less likely to experience depression than those who typically eat lots of processed food. Spiking and crashing blood sugar from poor eating can lead to irritability and anxiety, whereas stable blood sugar from balanced meals maintains an even mood.

People often say they feel less anxious, less irritable and generally happier when they improve their diet. It’s not a remedy for serious mental health ailments, but good nutrition can support your emotional well-being in addition to other treatment.

7. Better Sleep Quality

Tossing and turning all night? What you eat for dinner could keep you awake. Eating a well-balanced diet helps regulate the hormones and mechanisms that govern your sleep-wake cycle.

Some nutrients assist your body in producing melatonin, the hormone that makes you sleepy. Tryptophan found in turkey, chicken, eggs and cheese is converted into serotonin, which can also be turned into melatonin. Nuts, seeds and whole grains contain magnesium, which calms your muscles and nervous system. B vitamins help control the way your body uses tryptophan.

Timing matters too. A heavy, rich or spicy meal very late at night may be uncomfortable and disrupt your sleep by generating indigestion. If you have too much sugar — or caffeine, for that matter — at night, it can keep you wired when you’re supposed to be winding down. A healthy meal routine and your last meal 2–3 hours before sleep help to digest well.

Improved sleep from better nutrition creates a virtuous cycle — when you are rested, you have more energy to make healthy choices throughout the following day. When you’re tired from disrupted sleep, you are more likely to grab sugary snacks and caffeine, which perpetuates the cycle.

8. Healthier, Glowing Skin

Your skin is a mirror to what’s happening on the inside. Although costly lotions and procedures serve as effective bandages, healthy skin is a reflection of internal health through proper nutrition.

Vitamin C in citrus fruits and bell peppers produces collagen, the protein responsible for keeping skin firm and elastic. Nuts and seeds are high in vitamin E, which is known to absorb energy from UV light so hot sunny days don’t penetrate it to harm skin cells. Sweet potatoes and carrots have vitamin A, which is essential for healing skin tissue. Omega-3 fatty acids also are known to fight inflammation that causes acne and other skin issues. Skin also becomes hydrated and nicely plump.

Folks who consume high amounts of processed foods, sugar and bad fats often see acne, premature wrinkles and a lackluster complexion to show for it. People who eat loads of lean proteins, healthy fats, fruits and veggies often appear to have fresh, clear skin.

Sure, genetics factor in — but your diet can also have a major effect on the appearance of your skin. For a lot of people, it only takes eating better for a few weeks to see an improvement in their skin.

Skin-Friendly Foods:

• Fatty fish for omega-3s
• Antioxidant-full fruits and veggies
• Nuts and seeds for vitamin E
• Sweet potatoes for vitamin A
• Green tea for polyphenols
• Water, water, water!

9. Reduced Risk of Chronic Diseases

This is a less sexy benefit than having more energy or clearer skin, but it’s one of the most important. A balanced diet can help to minimize one’s risk of serious health issues later in life.

Heart disease, type 2 diabetes, certain cancers and stroke — the world’s leading causes of death — are also hugely influenced by diet. Focus on consuming the recommended amounts of fruits and vegetables, whole grains and lean proteins (and less processed foods, added sugar and unhealthy fats), which can reduce your risk for these disorders by 30%-50% or more.

High cholesterol and heart disease can be reduced with fiber from whole grains and vegetables. Antioxidants in colorful produce also help bolster cells and offer protection against damage, which can become cancer. Maintaining stable blood sugar through proper eating prevents the onset of type 2 diabetes. Healthy fats promote heart health and will protect against inflammation in all systems of the body.

Whether you realize it or not, the decisions you make today shape your health many decades down the road. Young people may feel invincible, but the behaviors you establish now will set the stage for good health in your 40s, 50s, 60s and beyond.

10. Longer, More Active Life

All of the above benefits culminate to produce this last, ultimate benefit: a longer life and perhaps more important, a longer health span — the number of years you live in good health.

Study after study shows that people who eat balanced, nutritious diets retain more longevity than those who do not. But it’s not just about how many years you add to your life — it’s also about how much life you add to your years. Strong nutrition lets you remain active, independent and enjoying life into your old age rather than being limited by health problems.

Imagine being able to freely play with your grandchildren, travel the world, follow a hobby’s passion and not have any help when you’re 70 or 80 or even 90. That, fellow citizens, is what good nutrition your whole life can get you.

The Mediterranean is home to several “Blue Zones” — places where people live well past 100, often while remaining active and relatively healthy. This is credited largely to their traditional diets, which are high in vegetables, fruits, whole grains, legumes, fish and olive oil and contain relatively little processed food.

You will feel grateful for every healthy choice you make today.

Making It Work in Real Life

It all sounds great, but how do you actually eat a balanced diet when you’re pressed for time, feeling pinched financially or faced with tempting junk food everywhere?

Start small. You don’t have to change your entire diet when the clock strikes midnight. Choose one or two changes to concentrate on initially, such as adding a vegetable at dinner or replacing soda with water. After those change, add some more.

Plan ahead. It’s easier to make good choices when you’re hungry and in a hurry if you already have healthy snacks at the ready and meals planned, she said. Prep vegetables on Sunday, cook enough to have leftovers, and make it easy for you to see or grab something better.

Allow flexibility. It’s not a perfect balance in your diet that is important. Treats are cool from time to time. The idea here is that balance is key (duh) and it’s all about the long haul: 80-90% of your meals are healthy, don’t stress about the rest.

Get others involved. It’s also more fun (and easier) to eat better when friends and family are doing the same. Cook with, swap recipes, and help each other achieve your goals.

Conclusion: Diet and Life

And a balanced diet isn’t just about the food on your plate — it’s about investing in every area of life. Energized is more energy to get shit done and experience the fullness of your days. You can succeed in school or at work if your brain works well. Improved mood makes relationships stronger. Good sleep makes you better able to face challenges. And all of it together, in the end, lays groundwork for a long, healthy, passionate life.

The lovely thing about nutrition is that it’s never too late to begin. Your body starts responding to better food right away. Within a few days, you’ll probably start to feel more energetic. You could start to feel your skin, sleep and mood improving within a few weeks. Within a few months, blood tests could reveal better cholesterol, blood sugar and other health markers.

You have three opportunities, every single day — breakfast, lunch and dinner — to make decisions that bring you closer toward health or farther away from it. Those choices add up over time, leading to either a body that feels great and runs well or one that slogs along with low energy, constant sickness and persistent issues.

And the power is in your hands, or on your fork. Which vision of the future are you making a demand for?

Frequently Asked Questions

How long does it take to see the benefits of a healthy diet?

Some advantages are instantaneous while others take longer. Within 3-7 days, you should experience more energy and better digestion. You can expect to see changes in mood, skin and sleep within 2-4 weeks. Weight change and intermediate disease risk factor reduction often requires 2-3 or more months before apparent.

Can I continue to eat my favorite foods on a balanced diet?

Absolutely! A balanced diet is all about moderation not deprivation. The 80/20 rule is effective for most: Make wise choices 80% of the time, and have a treat 20% of the time. This is a plan you can follow for life, because no one likes feeling deprived. The target is overall diet pattern, not perfection at each meal.

Is a balanced diet expensive?

It may be, but it need not be. If you don’t like eating vegetables, consider frozen ones — they are as healthful (if not more so) as fresh and often less expensive. Whole grains, legumes and lentils in bulk are very inexpensive. Seasonal produce is cheaper and tastes better. You save money by planning meals, cooking at home and reducing food waste. That being said, a lot of people find they spend less on groceries overall when they’re no longer buying all the processed snacks and convenience foods.

But what if I hate vegetables?

Try preparing them differently! People who say they don’t like steamed vegetables often do like them roasted, grilled or stir-fried with other flavors. Begin with mild tasting vegetables like carrots, sweet potatoes or zucchini before experimenting with strong flavors. Work vegetables into foods you already enjoy, like throwing spinach in smoothies or grating carrots into spaghetti sauce. You also get used to it over time — the vegetables you hate now, a few weeks into eating them every night, suddenly become favorites.

What is the normal amount of water to drink every day?

The long-standing “8 glasses a day” rule is a good beginning, but your prescription will vary depending on your size, an activity level and climate. A better rule of thumb is to drink enough that you pee the color of pale lemonade (if it’s dark yellow, go after more water). Instead of eight to 12 cups (64-96 ounces a day) that most adults require. Don’t forget fruits, veggies and other drinks help hydrate you as well.

Will a balanced diet be able to assist with current health issues?

Yes, for many conditions. The best way to manage diabetes, lower high blood pressure and cholesterol is proper nutrition. It eases digestive issues and other health related complaints. But diet should be an attendant, not a substitute, to medical treatment. Always consult your doctor; if you’re currently on medication or if you have any serious health issues, dietary changes may influence the way medications work.

O.K., what’s the biggest mistake people make when they try to eat better?

Attempting to overhaul all at once and then expecting big immediate changes. This leaves one feeling overwhelmed and quitting. The successful method is to pick up a number of small things that you can maintain, until they are habits, and then add to them. And remember to try and focus on adding healthier foods to your day – not just eliminating “bad” foods, in addition be patient with yourself as you make new habits.