A balanced diet consists of eating a variety of foods from the main food groups to provide the body with essential nutrients. It is important for maintaining health, losing weight, preventing diseases, and providing energy. A balanced diet includes proteins, fats, carbohydrates, vitamins, minerals, fiber and water. Consuming a diet with foods from all these groups helps support overall health and well-being.

1. Ihsan Bin Mohd Bakeri (III160013)
The Importance of a Balanced Diet

2. • Food : the thing that people and animals eat, or plants absorb, to keep them alive
• Diet : The food and drink usually eaten or drunk by a person or group
• Balanced diet : choosing a variety of foods from the different food groups – specifically:
vegetables and fruits; protein (meat, fish, eggs, beans, soy); dairy (low-fat milk, cheese,
yogurt); carbohydrates (starchy foods like rice, pasta, potatoes and bread – preferably
wholegrain or wholewheat varieties); and a small quantity of healthy fats such as the
unsaturated fat from olive oil.

3. Dalil from al-Qur’an and al-Hadith
• ِ‫ل‬ُ‫ك‬ َ‫د‬‫ن‬ِ‫ع‬ ْ‫م‬ُ‫ك‬َ‫ت‬َ‫ن‬‫ي‬ ِ
‫ز‬ ْ‫ا‬‫و‬ُ‫ذ‬ُ‫خ‬ َ‫م‬َ‫د‬‫آ‬ ‫ي‬ِ‫ن‬َ‫ب‬ ‫ا‬َ‫ي‬
َ‫و‬ ْ‫ا‬‫و‬ُ‫ب‬َ‫ر‬ْ‫ش‬‫ا‬ َ‫و‬ ْ‫ا‬‫و‬ُ‫ل‬ُ‫ك‬‫و‬ ٍ‫د‬ ِ‫ج‬ْ‫س‬َ‫م‬
َ‫ال‬
‫ي‬ِ‫ف‬ ِ
‫ر‬ْ‫س‬ُ‫م‬ْ‫ال‬ ُّ‫ب‬ ِ‫ح‬ُ‫ي‬ َ‫ال‬ ُ‫ه‬َّ‫ن‬ِ‫إ‬ ْ‫ا‬‫و‬ُ‫ف‬ ِ
‫ر‬ْ‫س‬ُ‫ت‬
َ‫ن‬
﴿
٣١
﴾
• Children of Adam, dress well when attending the mosques, eat and drink but do not be
excessive for God does not love those who are excessive (in what they do).
• “Don’t indulge in over-eating because it would quench the light of
faith within your hearts.”
(al-Mustadrak, volume 3, p.81)

4. • “You Are What You Eat”
• Balance is a crucial element of success to any workout goal, whether
looking to build muscle, lose fat, or improve athletic performance. It is a
crucial aspect of every part of our lives, between balancing free time to
maximize potential extra visit to the gym to balancing our caloric intake.
It all plays a big role in the results we will see.
• A well-balanced diet provides important vitamins, minerals, and
nutrients to keep the body and mind strong and healthy. Eating well can
also help ward off numerous diseases and health complications, as well
as help maintain a healthy body weight, provide energy, allow better
sleep, and improve brain function. A diet with balance provides the
body with the proper proportions of carbohydrates, fats, proteins,
vitamins, minerals, and liquids. It is important to not eliminate any
essential macronutrient, such as fats or carbohydrates, but be conscious
of portion control.

5. There are 7 main component in the main diet. The components are consist of
protein, fat, carbohydrate, water, vitamin, mineral and fiber.
• Fats
Fat is an important part of a balanced diet. It contributes to around 25 percent to
35 percent of the daily caloric intake Some part of our energy requirement is
fulfilled by fats. Fats can be found in fatty foods such as butter, ghee, oil, cheese,
etc.
• Proteins
Proteins are nutrients that are essential to the building, maintenance and repair
of body tissues such as the skin, the internal organs and muscles. Out of 22
protein types, the body can make 14, the other 8, called essential amino acids,
can only be obtained from food. A balanced diet has to be rich in these 8
proteins. Mainly found in dairy products such as fish, meat, poultry, eggs, cheese
and other foods from animal sources provide all the eight essential amino acids.
• Carbohydrates
We need the energy to process and it is fulfilled by carbohydrates. Carbs
provide us energy. Carbohydrates can be found in rice, wheat, chapati, bread,
etc. Cereals are our staple food.

6. • MINERALS
Minerals are very important for the body and they need to be delivered
through food since the body can't make them. Many minerals, such as
calcium, potassium and iron are vital to the proper functioning of the body
and must be taken in relatively large amounts. Other trace minerals like
zinc, selenium and copper are only needed in small amounts to maintain
good health.
• WATER
Water is essential to our survival and should be taken in adequate
amounts. It keeps the body hydrated and let the body function properly.
Water accounts for 55%-65% of body weight, but because the body can’t
store water, we must constantly replenish it.

7. • VITAMINS
• Vitamins help with chemical reactions in the body and that is why the
body needs 13 different vitamins to grow and develop. Each vitamin
helps with certain functions. For example, vitamin A improves vision,
vitamin C maintains healthy skin and vitamin D keeps the bones and
teeth strong. You can get vitamins from fresh fruits and vegetables or
from vitamin supplements.
• FIBER
• Fiber, often referred to as roughage, is a type of carbohydrate found
in plant foods that the body is not able to digest or absorb. Eating a
balanced diet that is high in fiber can keep your body systems regular
and contribute to a lowered risk of chronic disease.

8. • Tubuh badan memerlukan pelbagai jenis makanan dalam kuantiti
yang berbeza untuk mengekalkan kesihatan. Pemakanan seimbang
diperlukan untuk mengekalkan kesihatan tubuh melalui pengambilan
makanan yang sihat termasuklah buah-buahan, sayur-sayuran dan
daging. Pengambilan makanan yang seimbang merupakan
penyelesaian yang berkesan bagi penurunan berat badan. Seseorang
individu dapat menurunkan berat badan dalam beberapa minggu jika
mengikut pelan pemakanan yang betul.

9. The Importance of
Having a Balanced Diet
• Helps In Losing Body Fat
• Balanced diet helps us to lose fat
without the need to get starving. In
prioritizing minerals and nutrients rich-
food while reducing the consumption of
foods associated with carbohydrate, we
can reduce the fat in our bellies
effectively

10.  Improve Energy Through Our Daily Lives
Consummation of vegetables, rich-fat protein based foods,
full cereal can give us enough energy so that we can have a
productive day. Non-processed foods is better than processed
foods because nutrients may be destroyed in the process.
 Prevent Diseases and Infections
When you eat the full range of vitamins, minerals and other
nutrients you improve your immune system and your healthy
diet may even help prevent diseases like cancer, heart
disease, diabetes, and stroke.

11. Supplies Energy
A calorie is a unit for energy obtained from foods.
Foods with higher calories give you energy to stay
alert and functioning all day. However, intake of more
calories than what you need can cause weight gain.
Better skin and hair
A healthy balanced diet also improves your looks.
Eating well along with the consumption of nutritious
foods contributes to healthy skin and hair and a
“glow” that makes you look younger. This is because
healthy foods can nurture for the healthy cell growth,
eliminate toxins and free-radicals in our body.

12. Improves your mental health. Getting the
right mix of nutrients can help to ease
symptoms of depression and anxiety –
looking after yourself by eating well is
essential as you take steps to good mental
health.

13. DAPAT MENURUNKAN BERAT BADAN KEBANYAKAN PENYAKIT BERPUNCA DARIPADA
MAKANAN YANG TIDAK SEIMBANG DAN TIDAK
BERKHASIAT YANG BOLEH MENYEBABKAN PENYAKIT
BERJANGKIT ATAU BAWAAN PENYAKIT, OBESITI,
KANSER, PENYAKIT KARDIOVASKULAR DAN
HIPERTENSI, DIABETES, DAN OSTEOPOROSIS.
KEADAAN INI BERLAKU BERIKUTAN PENGAMBILAN
MAKANAN YANG TINGGI LEMAK DAN KALORI,
KEKURANGAN NUTRIEN YANG DIPERLUKAN UNTUK
SISTEM IMUN, DAN KANDUNGAN BAHAN KIMIA
SERTA LEMAK DALAM MAKANAN TERPROSES.
HELPS YOU CONTROL YOUR WEIGHT. MOST PEOPLE
AT SOME POINT WANT TO LOSE WEIGHT OR GAIN
WEIGHT – EATING A BALANCED DIET HELPS YOU
CONTROL YOUR WEIGHT AND MAINTAIN IT OVER
TIME. IT IS NOT FEASIBLE TO BE ON A WEIGHT-LOSS
DIET FOREVER – A BALANCED DIET IS THE ONLY WAY
TO HEALTHILY CONTROL YOUR WEIGHT IN THE LONG
TERM.