How to achieve a well-balanced diet?

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I read your query and understand your concern. Yes, if you are trying to achieve sustainable healthy living, then follow this point as nutrition is a vast topic to add in one answer. First, do not make drastic life changes or restricted diets that you cannot sustain for longer start with small goals like 3000 steps a day or having four glasses of water and it can be customized as per your lifestyle and needs I can help in detail. After 24 hours of recall, the Second check for your blood reports is vital screening with hemoglobin which can lead to low energy levels and low metabolism, which can lead to weight gain. Third check for obesity stage by calculating your BMI. Fourth Identify lifestyle changes or stress factors because you have not mentioned more details to guide you more on it but there is change work toward it. Tell me the details of age height and weight to help you further customize your diet plan but I can help you here with a few changes to start with.

1. Balanced carbohydrate intake throughout the day

2. Do not skip meals. Try not to let more than four to five hours go between meals or snacks to maintain stable blood sugars and diminish extreme hunger.

3. Gradually increase intake of high-fiber carbohydrate foods.

4. Physical activity is very important. Go for at least 20 minutes of walking daily.

Foods to include

5. Fiber carbohydrate foods include whole grain bread; whole wheat pasta, brown rice, high fiber cereals, oats, barley, legumes (peas, beans, and lentils), corn, bran, seeds, nuts; fresh and vegetables like broccoli, cauliflower, carrots, apple, pear.

6. Emphasize lean protein foods at 15 to 20% of total calories. Try to include protein with most meals and snacks. Include more dal, legumes, chicken, fish and low-fat dairy products

7. Consume about 25 to 30 percent of calories as fat – emphasizing low saturated fat foods and increased monounsaturated and omega-3 fatty acid food choices.

8. Monounsaturated fat-containing food choices include avocado, olive oils; olives, and nuts such as almonds.

9.Omega-3 fatty acids (specifically EPA and DHA) containing food choices include cold-water fish such as salmon, mackerel, halibut, tuna, sardines, and herring. Include flax seeds, chia seeds, and walnuts.

Foods to avoid

1. Refined carbohydrates cause inflammation, exacerbate insulin resistance, and should be avoided. These include highly processed foods, such as White bread, muffins, semolina, and pasta.

2. Limit foods containing trans fatty acids, especially deep-fried foods like chips/ mathri/ canned products.

3. Avoid red meats as they are high in saturated fats.

I hope I have cleared all your doubts.

Thank you.