7 key building blocks of balanced nutrition
A balanced plate is made of several parts. This image set sums up 7 key building blocks, with food sources and rough proportions.
1. Protein
- Choose plant protein or lean animal protein such as soy, poultry, fish and eggs
- Get up to 30% of your daily calories from protein
2. Carbohydrates
- Get about 40% of calories from whole grains, beans, vegetables and fruit
3. Healthy fats
- Keep fat to no more than 30% of your daily calories
4. Vitamins and minerals
- A balanced diet helps you get the vitamins and minerals you need
- The image says a daily multivitamin and mineral supplement helps you get suitable amounts
5. Phytonutrients
- Natural compounds found in plant foods
- Found in brightly coloured fruits and vegetables
6. Fibre
- The best sources are whole fruit, vegetables, whole grains and beans
- The recommended amount is 25 g a day; if you get less, you can take a fibre supplement
7. Water
- The general guideline is at least 8–10 glasses a day, about 8 oz (240 ml) each
- Water should be your first choice; tea or black coffee can also count towards your daily fluids
More images in this series (tap to enlarge)
Read next: 6 nutrients to pay attention to: what they do and where to find them ›
Read next: What nutrients are in one shake? Compared with familiar foods ›
Read next: Vitamins and minerals: why your body needs them from food every day ›
Everyone's needs are different. Use these figures as a general guide when planning your daily meals.
Image and reference from official material in the MyHerbalife media library: Key components of balanced nutrition (added to the library: 13 Jan 2025)
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