Quality and balance of food

01.09.2026

Health Interesting Nutrition
2 min reading time

Quality and balance of food are the fundamental pillars of a healthy diet.

It’s not just about eating the right amount (portion size) at the right time (regular meals), but also about the nutritional value and composition of what you eat.

 

Food quality: choosing whole foods

Quality foods are those that are minimally processed and contain a lot of natural nutrients. This provides your body with the substances it needs to function optimally:

 

Food category

 Preferred choice (Quality)

Foods to avoid (Low quality)

Carbohydrates  

Whole grains (whole wheat bread, oatmeal, brown rice, quinoa, millet).

White flour and products, desserts, sweetened drinks, highly processed cereals.

Protein

Lean meat (poultry without skin), fish, eggs, legumes (beans, lentils, chickpeas), natural dairy products

Fatty meat products (salami, sausages), fried cuts of meat.

Fats 

Unsaturated fats (olive oil, nuts, seeds, avocado, oily fish). 

Trans fats and hydrogenated fats (often in fast food, margarine, baked goods), excessive amounts of saturated fats.

Basic foods

Fresh fruits and vegetables (as varied as possible), water, unsweetened tea.

Canned foods with added sugar/salt, sweet carbonated drinks, energy drinks.

 

Why is this important?

Low-quality foods often have “empty calories” – a lot of energy, but little vitamins, minerals and fiber. They cause rapid fluctuations in blood sugar and promote inflammatory processes in the body.

 

Balanced foods: the right proportions

A balanced meal contains an optimal ratio of all three macronutrients (carbohydrates, proteins, fats) and micronutrients (vitamins, minerals).

 

Macronutrients

  • Carbohydrates (OH): The main source of energy. Choosing complex carbohydrates (whole grains, vegetables) is key, as they are digested more slowly and provide longer-lasting energy.
  • Proteins: The building blocks of the body, essential for muscles, hormones and the immune system. Include them in every meal to ensure satiety.
  • Fats: Essential for the brain, hormones and absorption of certain vitamins. Give priority to unsaturated fats and limit the intake of saturated fats.

The role of fiber

Fiber is one of the most important factors in balance, as it:

  • Improves digestion (prevents constipation).
  • Prolongs the feeling of satiety, thus preventing overeating.
  • Helps regulate blood sugar and cholesterol.

Fiber is introduced with vegetables, fruits, legumes and whole grains.

 

Rule of thumb: Combine

The most balanced meals are created by combining a source of whole carbohydrates, lean protein, and healthy fats, with half your plate filled with vegetables.

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