What is an Example of Good Nutrition? A Balanced Diet Guide

November 17, 2025 •

4 min read

According to the World Health Organization, a healthy diet helps protect against malnutrition and noncommunicable diseases like diabetes and heart disease. A practical example of good nutrition involves a balanced diet rich in whole foods, from colorful vegetables and fruits to lean proteins and healthy fats.

Quick Summary

A balanced and healthy diet includes a variety of whole foods like fruits, vegetables, whole grains, and lean proteins in the right proportions. It emphasizes consuming nutrient-dense foods while limiting saturated fats, added sugars, and sodium to promote optimal health and energy.

Key Points

Variety is Vital: A balanced diet includes a wide range of foods from all major food groups to ensure you receive all necessary nutrients.
Focus on Whole Foods: Prioritize fresh fruits, vegetables, whole grains, and lean proteins, which are nutrient-dense and minimally processed.
Practice Portion Control: Use a visual guide like the MyPlate method to ensure your meals are properly balanced, with half your plate dedicated to fruits and vegetables.
Limit Unhealthy Additives: Reduce your intake of saturated fats, added sugars, and excess sodium commonly found in processed foods.
Hydrate Appropriately: Drinking sufficient water is a critical component of good nutrition and overall health.
Long-Term Health Benefits: Good nutrition supports long-term health by reducing the risk of chronic diseases, boosting immunity, and improving mood.

The Core Principles of Good Nutrition

Good nutrition is more than just counting calories; it’s about providing your body with the essential nutrients it needs to function optimally. A healthy, balanced diet is built on a few core principles that emphasize variety, moderation, and nutrient density. These principles guide the intake of macronutrients (proteins, fats, and carbohydrates) and micronutrients (vitamins and minerals) to ensure your body has the fuel and building blocks it requires. A good nutritional plan is flexible and takes into account individual needs, cultural preferences, and budgetary considerations, making it sustainable long-term.

Building a Sample Day of Good Nutrition

To truly grasp what a good nutritional diet looks like, it's helpful to break down an entire day of eating. The key is balance and variety across meals and snacks. Here is a practical example of good nutrition, demonstrating a day of balanced eating:

Morning: Power-Packed Breakfast

A well-rounded breakfast provides energy to start the day and helps curb cravings later on. Instead of sugary cereals or pastries, focus on whole foods.

Breakfast Example: Oatmeal made with old-fashioned oats, topped with fresh berries (for antioxidants and fiber) and a handful of walnuts (for healthy fats and protein). Serve with a side of plain Greek yogurt for an extra protein and calcium boost.

Midday: Balanced Lunch

Lunch should sustain you through the afternoon without causing a midday slump. Combining lean protein, whole grains, and plenty of vegetables is a winning strategy.

Lunch Example: A grilled chicken salad with a bed of mixed greens, chopped tomatoes, cucumbers, and bell peppers. Add a scoop of quinoa and a light vinaigrette dressing made with extra virgin olive oil. This provides a mix of fiber, protein, and essential vitamins.

Afternoon: Smart Snacking

Snacks are an opportunity to fuel your body between meals rather than indulge in empty calories. Choose options that provide lasting energy and satisfy hunger.

Snack Example: An apple with a tablespoon of natural almond butter or a handful of roasted, unsalted chickpeas. Both offer a satisfying combination of fiber, protein, and healthy fats.

Evening: Nutritious Dinner

Dinner can be the largest meal, but it should still be balanced. Prioritize lean proteins and vegetables, and keep portion sizes in check.

Dinner Example: Baked salmon with roasted sweet potatoes and steamed broccoli. Salmon is rich in omega-3 fatty acids, while the sweet potato and broccoli provide fiber, vitamins, and minerals.

Key Components of a Balanced Plate

The "MyPlate" method, an easy-to-follow visual guide, recommends portioning your plate to achieve nutritional balance. A good nutritional plan includes these components:

Half of Your Plate: Should be filled with fruits and vegetables. Aim for a wide variety of colors to get a broad spectrum of vitamins, minerals, and antioxidants.
One Quarter of Your Plate: Should be dedicated to whole grains, such as brown rice, quinoa, whole-wheat bread, or whole-grain pasta. These are good sources of fiber and energy.
One Quarter of Your Plate: Should contain lean protein sources. Examples include fish, chicken, eggs, beans, lentils, nuts, and tofu.
Healthy Fats and Dairy: Include healthy fats in moderation, such as olive oil and avocado. Pair meals with a serving of low-fat dairy or a fortified dairy alternative for calcium.

Good vs. Poor Nutrition: A Comparison Table

Making informed choices requires understanding the difference between nutrient-dense foods and those with little nutritional value. The table below illustrates the stark contrast.


Feature	Good Nutrition	Poor Nutrition
Food Focus	Whole foods, fruits, vegetables, lean protein	Processed snacks, sugary drinks, fried foods
Macronutrient Balance	Proper balance of carbohydrates, proteins, and healthy fats	Excess saturated/trans fats, high refined carbs, low protein
Micronutrient Content	High in vitamins, minerals, and fiber	Low in vitamins, minerals, and fiber
Energy Levels	Sustained energy, reduces energy spikes and crashes	Short-lived energy, followed by a crash
Long-Term Health	Reduces risk of chronic diseases like diabetes and heart disease	Increases risk of obesity, type 2 diabetes, and heart disease

The Role of Minimally Processed Foods

A hallmark of good nutrition is a preference for minimally processed foods over highly processed alternatives. Processing often strips foods of nutrients and adds unhealthy components like excess sodium, added sugars, and unhealthy fats. While a frozen vegetable mix is a minimally processed and healthy option, a pre-packaged frozen pizza loaded with sodium and saturated fat is not. By focusing on cooking more meals at home with whole ingredients, you can control the quality and quantity of what you consume.

Conclusion

Understanding what is an example of good nutrition comes down to prioritizing a varied and balanced diet composed primarily of whole foods. By following guidelines like the MyPlate method and focusing on nutrient-dense options, you can create a sustainable eating pattern that fuels your body for better health and longevity. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins, while limiting processed items, is the most effective approach to achieving and maintaining a healthy diet.

Frequently Asked Questions

Good, healthy snack examples include an apple with almond butter, a handful of unsalted nuts, plain Greek yogurt with berries, or roasted chickpeas. These options provide a mix of protein, fiber, and healthy fats to keep you feeling full.

Yes, good nutrition is essential for healthy weight management. By focusing on nutrient-dense, whole foods, you can feel more satiated while consuming fewer calories, helping to maintain a healthy weight and reduce the risk of obesity.

Start with small, manageable changes. Swap sugary drinks for water, replace refined grains with whole grains, and add more vegetables to your meals. Gradual changes are easier to sustain than drastic diet overhauls.

Protein is a crucial macronutrient that helps build and repair body tissues. It also plays a key role in muscle growth and repair, and can help with satiety. Good sources include lean meats, fish, eggs, beans, and lentils.

No, not all fats are bad. Healthy fats, such as unsaturated fats found in avocados, nuts, and olive oil, are essential for brain health and cell function. It's best to limit saturated and trans fats found in processed and fried foods.

The '5 a day' rule recommends eating at least five portions of a variety of fruits and vegetables every day. A portion is approximately 80g of fresh, frozen, or canned fruit or vegetables.

Good nutrition can significantly impact mood and mental well-being by stabilizing blood glucose levels and supporting the gut microbiome. Diets rich in whole foods and healthy fats are often associated with better mental health outcomes.