Deep Dive: What is a balanced diet anyway..?

Key takeaways: A diet rich in whole foods, variety, and fibre consistently reduces risk of cardiovascular disease, type 2 diabetes, several cancers, and early death. The Mediterranean dietary pattern has the strongest evidence base. Dietary diversity drives gut microbiome health. Ultra-processed foods are linked to 32+ adverse health outcomes in the largest umbrella review to date. No single nutrient is the villain — overall pattern is what matters.