The original meaning of “Diet” dates back to the 13th century, when it meant “habitually taken food and drink”. But it took on alternative meanings in the early modern English period, and also meant – “way of living”, which correlated with the original meaning of “diet” in its Greek ancestor diatia, derived from the verb diaitasthan, which means “to lead one’s life”.

Over time, healthy eating became an essential part of leading one’s life, as humans realised the importance of a good diet and even more of a “Balanced Diet”. The developments in the health and nutrition industry have come up with many diet options that suit the needs of every person’s taste and understanding. Therefore, we come across all sorts of diet options - Keto diet, Paleo diet, vegan diet, low-carbs diet, gluten-free diet, Mediterranean diet etc.

Confused what to opt for…? Let’s look at the simplest definitions of “diet” as defined in the Merriam-webster dictionary– “food and drink regularly provided and consumed”, “habitual nourishment”, “to eat sparingly or according to prescribed rules” etc. Therefore, when it comes to children’s nutrition and diet, the best that one can think of is a Balanced Diet, which is suitable and essential to their growing age.

A balanced diet consists of different kinds of food in balanced quantities and proportions to provide nutrients to the body to function properly. In other words, it is the intake of the right amount of calories that is emphasized for a healthy lifestyle. Speaking of which, children need a balanced diet from the following main groups of nutrients – fruits, vegetables, protein foods (like fish, egg, lentils, legumes, meat, beans, soy products, nuts and seeds), whole grain products (like oatmeal, quinoa, brown rice, barley) and Dairy products (like milk, yogurt, cheese). It is essential to encourage kids to have a healthy relationship with food. And this can be done by providing them a diet that’s balanced and has a mix of everything.

It is important to note here that providing a balanced diet to children is much more than encouraging them to eat fruits and vegetables. For a child to have a healthy, balanced diet, it is significant to give them meals in ‘moderation’ i.e., appropriate portions of food divided in three balanced meals a day. These meals can include food groups like fruits and vegetables, protein, fibre, starchy foods, fats and sugar, and other whole foods that are rich in vitamins, minerals, fibres and proteins. These food groups provide micro and macro nutrients for the human body and therefore, selection of food choices from all groups in specific amounts is recommended.

In order to maintain physical health and overall well-being, it is also important to have the right combination of carbohydrates, proteins as well as essential fats and fluids, accompanied by regular exercise. And, along with good nutrition and physical activity, the significance of a balanced diet cannot be ignored, as it provides plenty of health benefits like:

• Strengthening the immune system,

• Increasing energy and improving body functions,

• Meeting nutritional needs and deficiencies,

• Helping in preventing and fighting diseases, and

• Improving our metabolic rate, body-mass index and weight management.

Last but not the least, there are some interesting facts on the importance of balanced diet published by USDA (US Department of Agriculture) in their nutrition guide called “MyPlate”, which states the right amount of food portion from the four food groups (Fruits, Vegetables, Grains, Protein) along with a small portion from Dairy products. It recommends 30% grains, 40% vegetables, 10% fruits and 20% protein, accompanied by a glass of milk or a yogurt cup. Check out some other interesting additional recommendations that say - "Make half your plate fruits and vegetables", "Switch to 1% or skim milk", "Make at least half your grains whole", and "Vary your protein food choices."