A healthy balanced diet chart typically includes a variety of foods from all food groups, prioritizing fruits, vegetables, whole grains, lean protein sources, healthy fats, and dairy , while limiting added sugar, saturated fat, and sodium, ensuring adequate hydration with water throughout the day; key elements include: fruits, vegetables, whole grains, lean protein-low-fat dairy, nuts, seeds, and healthy oils with portion control based on individual needs and activity level. 

Example of a balanced meal plan:

Breakfast: Oatmeal with berries and nuts, Greek yogurt with fruit and granola, whole-wheat toast with avocado and poached egg 

Mid-morning snack: Handful of mixed nuts, fruit salad, plain yogurt 

Lunch: Grilled chicken or fish with brown rice and steamed vegetables, lentil soup with whole-wheat bread, salad with grilled tofu 

Afternoon snack: Carrot sticks with hummus, apple slices with peanut butter, mixed nuts 

Dinner: Baked salmon with roasted vegetables, stir-fried tofu with brown rice, chicken breast with quinoa and salad 

Key points to remember:

Variety is key: Include different colors and types of fruits and vegetables in each meal. 

Choose whole grains: Opt for brown rice, quinoa, whole-wheat bread instead of refined grains. 

Lean protein sources: Include fish, chicken, beans, lentils, tofu as primary protein sources 

Healthy fats: Include avocados, nuts, seeds, olive oil in moderation 

Portion control: Pay attention to serving sizes to manage calorie intake 

Hydration: Drink plenty of water throughout the day 

Important considerations:

Individual needs: Consult a registered dietitian to create a personalized plan based on your age, activity level, and health conditions. 

Read food labels: Be mindful of added sugar and sodium content in packaged foods. 

Limit processed foods: Minimize intake of sugary drinks, fried foods, and highly processed snacks