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Zuletzt aktualisiert am 01.06.2025
A balanced diet – isn’t that what we’re all aiming for? Feeling light, satisfied and healthy – without cravings or strict rules.
But let’s face it: most New Year’s resolutions to “eat healthier” fail for a reason. It’s easier said than done. Often, we don’t even really know what healthy eating means. Online, you’ll find contradictory advice everywhere – carbs are good, then they’re bad. One day, high-protein diets are all the rage, the next they’re said to harm your kidneys. The result? Confusion and frustration.
But don’t worry – that’s about to change! In this article, you’ll find everything you need to know. And with our step-by-step guide, you’ll build a balanced diet that fits into your life – simply and stress-free.
Your knowledge to go: Balanced diet
- A balanced diet gives your body all the essential nutrients and energy it needs to stay healthy.
- It consists of many elements: fruit and vegetables, water, legumes and much more. That can feel overwhelming at first – but our step-by-step guide will help.
- Yes, a balanced vegetarian or vegan diet is absolutely possible!
Definition and importance of a healthy diet
Let’s start with the basics: What does a balanced diet actually mean?
Balanced Diet – Definition:
A balanced diet meets your energy needs and supplies all essential nutrients in the right amounts and quality. This includes macronutrients (carbs, fats, protein), micronutrients (vitamins, minerals & co.) and sufficient – but not excessive – energy. A varied diet is your best foundation. It supports your health and helps prevent many diseases!
Sounds a bit theoretical? Don’t worry – we’re about to get practical.
The key components of a balanced diet
In Germany, the DGE (German Nutrition Society) is the leading authority on balanced and healthy eating. They’ve outlined several practical “rules” to help us put balanced eating into action.
Let’s walk through these together – followed by a hands-on guide to apply them in your daily life.
Drink enough water
Try to drink at least 1.5 liters of water a day. Water is the best drink for your body! Unsweetened teas or the occasional coffee can support your hydration. Sweetened drinks (and alcohol!) are not recommended and should be treated as occasional extras.
By the way: If you work out or it’s especially hot, your water needs increase.
Fruits and vegetables – aim for 5 a day
You should eat fruits and vegetables daily – 5 servings a day, to be exact. Why? Simple: fruits and veggies are rich in vitamins, minerals, fiber, and other vital nutrients. They help you feel good and stay healthy. The saying “An apple a day keeps the doctor away” exists for a reason ;)
Go for variety and color – the more diverse, the better!
Nuts and legumes deserve a regular spot on your plate
Even though legumes still seem unfamiliar to many and nuts often only appear around Christmas, they deserve much more attention. They’re packed with essential nutrients that support your overall well-being and heart health!
Legumes: beans, peas, lentils …
Nuts: hazelnuts, walnuts, almonds …
Whole grains, whole grains, whole grains
We get it – sometimes only white bread will do (hello toast this morning). Still, try to opt for whole grain products as often as possible. They’re more nutrient-dense and keep you full longer!
Pro tip: If you’re not used to whole grains, the switch can be a bit tricky at first. Taste and texture differ. Mix white flour and whole grain products at first and ease your way into it.
Choose plant-based oils as your go-to
Butter isn’t your only option. Plant-based oils like rapeseed (canola) or olive oil contain healthy fats that benefit your hormones and heart. Plus, oils like olive oil can enhance the flavor of your dishes. Not a fan? No problem – rapeseed oil is neutral in taste.
Always make sure the oil you’re using is heat-stable when cooking!
Milk and dairy alternatives provide important nutrients
Milk and dairy should be consumed daily – they’re rich in protein, calcium, and vitamin B12. Calcium, for example, is essential for strong bones!
You can choose between animal-based and plant-based dairy. When opting for vegan alternatives, make sure they’re fortified with nutrients like calcium – as they often naturally contain little or none.
Eggs are also a valuable addition to your diet.
Fish: 1–2 times per week
If you eat animal products, aim to eat fish once or twice a week – ideally fatty fish from sustainable sources. Fish is important for your omega-3 intake and iodine supply.
If you follow a vegan or vegetarian diet, there are alternative ways to cover those nutrients – more on that later!
Meat and processed meats in moderation
High-quality meat contains important nutrients like iron and zinc. However, meat consumption also comes with health concerns – some types are linked to a higher risk of cardiovascular disease and certain cancers. Limit your intake to no more than 300 g of meat per week.
A vegan diet excludes meat and sources those nutrients from other foods.
Sugary, salty and fatty foods? Keep them minimal
Surprise! These aren’t the healthiest options and should only be consumed occasionally and in moderation. That doesn’t mean you can’t enjoy a piece of chocolate now and then, or have a slice of birthday cake at grandma’s 80th – that’s part of real life and balance!
Just make sure these don’t become your everyday staples.
Pro tip: Don’t use sweets or junk food as a reward or emotional comfort – this can condition your brain to crave them even more.
Watch out: Fat, sugar and salt are often hidden in foods like bread or cold cuts!
Avoid distractions – eat mindfully
This one’s big! These days, we often eat while looking at screens or rushing between tasks. Try to make time for every meal and eat with intention.
Ask yourself:
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Do I enjoy this food?
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What do I like about it?
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What’s the texture like?
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What spices do I taste?
Eat with others when possible and tune into your body’s signals.
Make your daily life more active
Nutrition and movement go hand in hand – like salt and pepper. Try to stay physically active and aim for a healthy body weight.
This supports your physical and mental well-being. It’s not always easy to get enough movement, but with a little practice, you’ll get there – start small. You don’t need 10,000 steps right away. Even a short walk is a great beginning.
Balanced Vegan Diet: What to Watch Out For
Yes – a balanced vegan diet is totally doable! But you do need to pay attention to certain nutrients to make sure you're getting everything your body needs in the right amounts.
Here are the key nutrients to be mindful of:
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Calcium → Fortified products, sesame seeds, kale
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Iron → Legumes, whole grains, pumpkin seeds
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Iodine → Iodized salt, seaweed (in moderation!)
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Omega-3 fatty acids → Flaxseeds, algae oil, chia seeds
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Protein (especially essential amino acids) → Soy, legumes, vegan protein powders
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Selenium → Brazil nuts, lentils, whole grains
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Vitamin B2 → Almonds, mushrooms, whole grains
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Vitamin B12 → Fortified products, supplements
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Vitamin D → Fortified products, sunlight, supplements
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Zinc → Oats, various nuts
Looks like a lot at first glance – but it’s manageable. You can get many of these from plant-based foods, and supplement the rest. Just keep an eye on your intake and make conscious food choices.
Balanced Eating: Step-by-Step Guide
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Drink more water. Always have a water bottle with you or use a hydration app to remind you. Not a fan of plain water (yet)? Try adding fresh fruit or mint.
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Swap white flour products for whole grains – or mix the two as you transition. You’ll get used to the taste. Try out other alternatives too, like chickpea pasta.
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Eat some fruit or veggies with every meal – whether it’s salad, roasted veg, or a simple apple. Frozen options are great too! Over time, this becomes second nature – and your taste buds will adapt.
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Reduce your intake of salty, sugary, or fatty foods. Notice when you crave these and why. Find healthier alternatives – e.g. dark chocolate instead of milk chocolate, or fruit-based cakes instead of cream cakes.
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Switch animal fats for plant-based oils or margarine. Don’t love the taste of olive oil? Go for neutral options like canola oil.
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Put your phone away during meals, turn off the TV, and focus on your food (and table conversation – don’t ignore your people because of this article 😄). You'll enjoy your meals more and recognize when you’re full sooner. Win-win!
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Stay active in daily life: Walk whenever possible. Take the stairs. You know the drill. Or try a new sport – there's bound to be something you enjoy.
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Eat a handful of nuts every day – either as a snack or in your muesli. Legumes are easy to add: lentil curry, beans as a side, or hummus as a spread. Look for ways to add them into your routine.
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Consume (plant-based) dairy daily: A slice of cheese on bread, milk in coffee, or yogurt for breakfast.
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Plan your fish and meat intake carefully. Think ahead about when you want to eat them. Most meals have tasty vegetarian or vegan alternatives – give them a try!
A Day of Balanced Eating – Join Me!
Let’s imagine a perfect day of balanced nutrition: what might that look like?
Balanced Diet – Sample Day:
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After waking up: a glass of water
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Breakfast: protein porridge with berries, coffee with (plant-based) milk + another glass of water
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Lunch: dal with a side salad + water, a few grapes for dessert
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Afternoon snack: banana bread + tea
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Dinner: whole grain bread with hummus, tomatoes and cucumber + water
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Before bed: a final glass of water
Not that complicated, right? And honestly, everything sounds delicious. Healthy eating can be fun and flavorful!
By the way: You don’t need to eat “perfectly balanced” every single day. What matters most is your weekly average.
Does My Diet Have to Be Perfect?
Nope – definitely not. We often expect perfection from ourselves, and the internet doesn’t help, making us feel like we’ve failed if we eat a piece of chocolate. Sound familiar?
But that’s not real life. A balanced diet is all about having balance – between all foods. Nothing is forbidden or “bad.” Even “unhealthy” treats can have a (small! 😀) place in your diet.
So don’t force yourself to go from 0 to 100 overnight. You don’t need perfection – and honestly, it probably won’t work long term anyway.
Think about New Year’s resolutions:
On January 1st you’re walking 10k steps, eating clean, hitting the gym, meditating, saving the world…
By January 2nd, maybe just gym and meditation.
By January 10th – you’re back to square one. Sound familiar?
My tip: Pick one point from the guide every month (or every two weeks) and focus on just that. You’ll build sustainable habits that actually stick. Instead of juggling 1000 new rules, you focus on one – and step by step, your diet improves.
After a few months, you’ll be in a completely different place. Slow growth can be annoying, sure – but healthy eating isn’t a sprint. It’s a marathon.
Conclusion
Balanced eating might sound complicated and boring, but it’s actually quite simple – and seriously delicious. Always remember the motto: Eat the rainbow.
That means your meals should be colorful (like the rainbow!) – a great way to ensure you’re getting a wide range of food groups and nutrients. Focus on nutrient-rich foods and eat as naturally as possible.
One last thing: There’s no single “right” diet that works for everyone. We’re all unique – with different needs, goals, and preferences.
So stop comparing and start listening to your own body. Be proud of your journey and your progress.
What does healthy eating mean to you?
FAQ (Frequently Asked Questions)
What is a balanced diet?
A balanced diet provides enough energy and all essential nutrients (macronutrients, vitamins, minerals etc.) in the right amounts and quality.
Why is balanced nutrition so important for health?
It gives your body everything it needs to stay healthy and helps prevent disease. Vitamins in particular play a key role in supporting the immune system.
Is a balanced diet possible without meat?
Absolutely! A balanced vegetarian or vegan diet is 100% possible. You’ll just need to supplement a few nutrients to cover all your needs.
What are common mistakes when trying to eat balanced?
The biggest ones: never starting because it feels overwhelming, or trying to be perfect from the start. That approach usually fails. Instead, go for small, lasting changes you can actually stick with.
Sources & References
DGE (Deutsche Gesellschaft für Ernährung e.V.) (2024). Neubewertung der DGE-Position zu veganer Ernährung. Positionspapier der Deutschen Gesellschaft für Ernährung e. V. (DGE). In: Ernaehrungs Umschau International, 71(7).
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DGE (Deutsche Gesellschaft für Ernährung e.V.) (o.J.). Gut essen und trinken – die DGE-Empfehlungen. https://www.dge.de/gesunde-ernaehrung/gut-essen-und-trinken/dge-empfehlungen/
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DGE (Deutsche Gesellschaft für Ernährung e.V.) (o.J.). Vegane Ernährung. https://www.dge.de/gesunde-ernaehrung/faq/faqs-vegane-ernaehrung/
About the Author
Melanie Seyfarth holds a B.Sc. in Nutritional Science, is a certified supplement advisor, and an expert in vegetarian and vegan diets. Since 2018, she has focused on scientific research in nutrition and health. In this blog, she writes about food, fitness, and lifestyle – and shares tasty recipes to try at home!
Her articles combine the latest research with hands-on experience and aim to make complex knowledge easy and fun to understand.
Got questions? Feel free to send me an email – I’d love to hear from you! :)
