How to make a balanced diet

balanced diet

Vitamins and microelements are irreplaceable substances for our body. Together with the expert, we found out:

  1. which of them we need most,
  2. where they are found,
  3. how to properly compose your menu.

The irreplaceable substances that must necessarily be present in our diet include:

  • amino acids,
  • fatty acids,
  • minerals,
  • vitamins.

Absence or lack of any of these components can result in weakness, drowsiness, malaise, and serious illnesses.


These include omega-3 and omega-6. At that, the omega-3 group includes fatty acids such as ALA, EPA, and DHA.

  • ALA is found in linseed oil.
  • EPA, and DHA are found only in oily fish.

If the weekly diet does not include oily marine fish, for example, pink salmon or coho salmon, it is desirable to supplement it with supplements that contain EPA and DHA (fish oil).


This is the main food for the beneficial microflora (lacto- and bifidobacteria) of our intestines. Feeding on cellulose, they synthesize vitamins K, B6, and B12.

The absence of dietary fiber in the diet can cause dysbiosis and subsequent vitamin deficiency.

This is why the daily menu should include foods rich in fiber, like:

  • root vegetables (carrots or beets),
  • fennel,
  • celery,
  • whole grains.



B vitamins are necessary to people for a proper metabolism of carbohydrates and protein. Deficiency in these vitamins can lead to:

  1. impaired synthesis of proteins,
  2. violation of energy production.

The list of products that contain vitamins B includes meat, fish, legumes and whole grains.


It is a strong antioxidant that neutralizes free radicals in the body. There is no need to take vitamin E additionally, if the menu is rich in a variety of vegetable oils.


Mineral substances are not formed in the body, so they must enter into it with food. Thus, selenium is a component of the antioxidant system and provides an immunomodulating effect.

This microelement is found, for example, in seafood and broccoli. Lack of zinc leads to sexual dysfunction, which can be prevented through consuming nuts and eggs. We get many minerals with unrefined salt, for example, sea or Himalayan. At that ordinary table salt contains only two trace elements (sodium and chlorine), so it is better to refuse it.



Eat foods rich in protein, like meat, fish, eggs, as well as dairy products. In addition to protein, they contain a lot of B vitamins and microelements.

Enrich your nutrition with oily marine fish and seafood. Season salads with different vegetable oils. These measures will help you deliver essential fatty acids and vitamin E into your body.

Regularly eat whole-grain cereals, vegetables and root vegetables to ensure a sufficient amount of dietary fiber.

Give preference to whole fruit instead of freshly squeezed juices, since the fruit provide your body with fiber, and not just carbohydrate and vitamin solution.

Replace the usual table salt with sea salt or Himalayan salt – they are rich in trace elements.

In order to understand exactly what micronutrients and vitamins are missing in your diet, it is recommended that you regularly have a blood or hair test done for the content of essential substances.

We are grateful to Oleg Iryshkin, Candidate of Medical Sciences, Doctor of Sports Medicine and Sports Dietetics, expert nutritionist of the network of fitness clubs X-Fit, for help in preparing the material.