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Basics of a balanced diet

The first step to building a healthy life begins with a balanced diet. Food provides our bodies with energy and the nutrients they need to maintain normal functioning. Below are the basic points of a balanced diet.

One of the concepts of Reverse Age City is that all phenomena exist in balance.

Standard food

Staple food is the foundation of the diet and is obtained from grains. There are many options such as brown rice and whole wheat, which are rich in dietary fiber and B vitamins. By consuming appropriate amounts of these, a sustainable energy supply is possible.

Main dish

Main dishes need a good source of protein. Good examples include fish, chicken, and soy products; eating a moderate variety of these foods can help repair your body's cells and maintain immune function.


Side dish

Colorful vegetables and fruits provide vitamins, minerals, and antioxidants that support digestive health. It is important to eat as many different colors and types of vegetables and fruits as possible.

Dairy products or substitutes

Incorporate alternatives such as dairy products, tofu, and almond milk to get calcium and vitamin D.


You also need to eat fat, but for your cardiovascular health, try to choose vegetable oils, nuts, and omega-3 fatty acids from fish.

By combining these food groups in a well-balanced manner and maintaining the appropriate amounts, you will be able to intake the nutrients your body needs in a well-balanced manner. By understanding and putting these basics into practice, you can take the first step toward improving the quality of your diet and extending your healthy lifespan.

The worst thing is the combination of sugar and fat. Please be careful as this may be a sign of various adult diseases.

Follow 3 methodologies to take pictures of a well-balanced meal! !

1. Visualization of dietary balance: Utilization of nutritional balance table

In order to achieve a balanced diet, it is important to make it easy to understand the contents of your daily meals. By using a nutritional balance table, you can visualize the intake of each food group, such as staple foods, main dishes, side dishes, fruits, and dairy products. This helps supplement nutrients that tend to be lacking and helps build healthy eating habits.

Create a meal memo to record what you are eating. Since you will definitely win by staying 3 days old, it is a good idea to record it easily on your smartphone.

2. Colorful food combinations: rainbow plate

A colorful diet is the key to consuming a variety of nutrients. A rainbow plate is a diet that combines vegetables and fruits of different colors in a well-balanced manner. For example, red and orange vegetables are high in beta-carotene, and green leafy vegetables are high in iron. By eating a variety of colors, you can effectively consume a wide range of nutrients.

A nutritionist once told me to remember the colorful letters if I want to eat a healthy diet. 

Vividity may be the keyword for meal side dishes!

3. Meal planning and advance food procurement: Creating a weekly menu

Strategic meal planning helps you achieve a balanced diet. By creating a weekly menu and procuring the necessary ingredients in advance, you can easily maintain a nutritional balance. You can also avoid sudden meals out and over-reliance on processed foods, ensuring you are eating healthy, homemade meals.

By combining these methods, you can improve your meal balance and effectively ingest the nutrients your body needs. Eating habits that are conscious of planning and visibility will contribute to improving your health and longevity.

Planning is important for success PLAN DO


A balanced diet is the key to building the foundation of a healthy life. Ingesting the necessary nutrients from each food group, such as staple foods, main dishes, side dishes, fruits, and dairy products maintains normal body functions and protects you from various diseases. . Understanding the basics of dietary balance and eating a variety of foods in a planned manner is the key to a long and healthy life.

One way to visualize the balance of your diet is to use a nutritional balance chart. This allows you to understand the appropriate proportions of each food group and supplement the nutrients that tend to be lacking. Additionally, the rainbow plate method, which combines colorful ingredients, makes meals more enjoyable and visually appealing while combining foods with a variety of nutrients.

Meal planning is also important. By creating a weekly menu and procuring the necessary ingredients in advance, you can plan your meals systematically. This allows you to consistently eat balanced, home-cooked meals without relying too much on eating out or processed foods.

Overall, a balanced diet has a wide range of health benefits, including disease prevention, improved immune function, and cardiovascular health. Conscious eating habits are the guide to achieving a rich and healthy lifespan.

※Reference paper author

  1. Fukuo Hashimoto (Fukuo Hashimoto)

  • He is a professor emeritus at the University of Tokyo and is known for his research on longevity and nutrition. There are many papers on the relationship between aging and nutrition and the effects of nutritional intervention, and we are conducting important research on healthy life expectancy in Japan's aging society.

  1. Keiichi Inoue

  • He is a professor emeritus at the National Institute of Health and Nutrition, and is highly regarded for his research on the relationship between diet and disease. In particular, research focusing on cancer prevention and metabolic syndrome is well known.

  1. Takashi Nishikawa

  • He is a professor emeritus at Tokyo Medical and Dental University, and specializes in research on nutrition and metabolism. His research on the relationship between diet, diabetes, obesity, etc. has been highly acclaimed internationally.

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