8 Golden Rules for a Balanced Diet


Don’t skip meals

Many people think that in order to lose weight they should skip meals, but that is not the case. Eating meals regularly is important to keep your metabolism working. It may be even better to split your meal into smaller portions and eat more often during the day. Try to eat every 2-3 hours to maintain your energy and avoid hunger.


You need more than forty different nutrients to ensure good health and there is not one single food that can offer them all. So, to ensure a balanced diet, it is important that your daily meals include a variety of foods. This minimizes the chance of significant nutrient deficiencies in your diet. In a balanced diet, there are no forbidden foods but everything should be consumed in moderation.


Easy peasy orange squeezy!

Easy peasy orange squeezy!

Fruits &Vegetables

It is recommended that you consume at least five portions of different types of fruits and vegetables each day. "Five portions? Are you kidding me??" Don’t be alarmed. It’s easier than it sounds. For example, a glass of 100% sugar-free fruit juice, counts as a portion of fruits, and so do cooked vegetables that garnish your meal. Simple.

Also, you can slice a banana into your breakfast cereal, or replace your usual breakfast snack with some dried fruit. Fruits and vegetables are rich sources of vitamins and minerals. You need them.


Cut back on processed salt

Even if you don't add salt to your meal, you may still be consuming too much of it. About three quarters of the salt we consume daily, exists already in the foods we buy, such as cereals, soups, sauces, and bread. Excessive processed salt intake can increase blood pressure. People with high blood pressure are more likely to develop heart disease or even run the risk of a stroke.

Replacing common table salt with Natural Sea Salt (click here to try Kardamas Natural Sea Salt) would definitely help a lot, as well as trying to substitute the excess salt you consume with herb & spices mixtures that will add flavour to your food.



Foods such as whole grains, oats, fruits and vegetables are high in fiber. How do they help us? A diet high in fiber can help lower blood cholesterol levels, regulate bowel function and help prevent constipation.




Fish is a good source of protein and contains a lot of vitamins and minerals. The goal, therefore, should be to consume at least two portions per week, and one out of two needs to be fatty fish. Fatty fish is rich in omega-3 fats, which can help prevent heart diseases. You can choose from fresh, frozen and canned. Although, keep in mind that canned and smoked fish may be rich in salt. Choose wisely.


Avoid White Sauces

I know… they are delicious… However, mayonnaise, sour cream and all white sauces are rich in saturated fats. Choose sauces made from fresh tomatoes, vegetables, herbs, spices and olive oil.


Olive Oil vs Everything Else

Kardamas extra virgin olive oil

Kardamas extra virgin olive oil

Prefer the consumption of olive oil (try Kardamas Extra Virgin Olive Oil, straight from Greece) over other fats such as butter or margarine. Olive oil is rich in beneficial fatty acids, antioxidant and vitamins. Add it to your meal raw or towards the end of cooking.

Emma Pappa