But a dietician can better suggest you as per your health condition

Buy a geo-parallel balance
Hoist it in the open
put UR choicest daily food on the one hand ....and seat on the other ....then balance....eat that much as U balanced ....thatz balanced diet.....Hahahahahahahahahahahaha........

A balanced diet and physical work out has a major role in attaining long healthy life. Your balanced diet must be planned at your own calorie level, and portion size is key. You want to get the most nutrients for the calories by choosing food with a high-nutrient density. Nutrient-dense foods provide substantial amounts of vitamins and minerals and relatively few calories, such as fresh fruit and vegetables, lean meat and fish, and whole grains and beans. Low-nutrient dense foods have few vitamins but lots of calories, such as candy bars, soda, donuts and onion rings.

A high nutrient-dense lunch would look something like this:

2 slices whole wheat bread
Deli chicken
1 slice roasted red pepper
cabbage
1 tsp mayonnaise
baby carrots ...more