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A balanced diet is required to have adequate amounts of diverse nutrients based on the needs of individuals. These demands vary based on distinct factors such as age, sex, and physiological conditions, etc.

It is advised to take a balanced diet regularly. Sometimes it may be difficult or impossible to have a balanced diet regularly in the short, mid, or long term. In these conditions, we may motivate ourselves to make the diet balanced as much as possible based on existing conditions.

Let’s try some feasible options that may make your diet balanced:

  1. Take a history of food intake patterns of individual and family members in different personal and professional settings (1).
  2. Follow the recommendations of any or multiple dietary guidelines if you want to balance yourself (2, 3,4).
  3. Consult with your dietitian or nutritionist for further assistance.
  4. Figure out the gaps or missing items in your diet per meal, day, week, or month.
  5. Try to have a balanced diet per meal or day(s) of a week or month, etc.
  6. Try to share diverse groups of foods among family members within your budget.
  7. Try to buy and consume diverse foods instead of monotonous foods.
  8. Include both plant and animal foods in your diet.



  1. My Food Diary (
  2. Dietary Guidelines for Americans, 2020-2025
  3. MyPlate Plan | MyPlate
  4. Healthy Eating Plate | The Nutrition Source | Harvard T.H. Chan School of Public Health

*Codes are used to make a common list of references to be published in the future.

*Featured image credit goes to

If you are interested to learn more, please visit the following links:

14 Reasons Why Most Diets Fail –

Food and Diet | Obesity Prevention Source | Harvard T.H. Chan School of Public Health

By Md. Khurshidul Zahid, Ph.D.

Md. Khurshidul Zahid Ph.D. is an Associate Professor at the Institute of Nutrition and Food Science (INFS) of The University of Dhaka (DU) of Bangladesh. He has completed his Ph.D. in Nutritional Sciences from the Department of Nutritional Sciences at Texas Tech University (TTU), USA. He was a finalist in the Emerging Leaders in Nutrition Science Competition organized by the American Society of Nutrition (ASN), Experimental Biology (EB) meeting held in Boston in 2015. He was also awarded a gold medal by “Professor Dr. Quazi Salamatullah trust foundation” of INFS, DU in 2005.

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