Meals and snacks for a balanced diet

Meals and snacks for a balanced diet

The following foods and meals are among the best balanced nutritionally in the BNI™ database. The following lists of foods and meals are compiled attending to both macronutrient balance and variety. Overall averages are relevant internationally but local foods might only be available in New Zealand and Australia.





The following are close-to-balance pizzas (among flavors):


Balanced meals and recipes, such as:


A balanced diet requires less salt and sugar than we are used to, so condiments may help liven up the new meals. Herbs and spices are used in small quantities. They can be used without worry because their nutritional contribution is rather limited:

Salt and sugar may be substituted with suitable alternatives while transiting to a balanced diet requiring less of both:

  • Salt substitutes, such as LoSalt
  • Sugar substitutes, such as Sweete
  • Low-salt sauces substitutes, such as low-salt soy sauce

An important ingredient acting as a supplement:



Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).

Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.

© Jose D. Pérezgonzález. All rights reserved.