Eating well doesn’t simply mean nourishing oneself, but rather providing the body with the right nutrients to maintain an ideal balance between health, energy, and well-being. A proper diet positively affects every aspect of our lives — from energy and focus to sleep and disease prevention.
But do you really know what that often-heard expression balanced diet means? In this article, we’ll explore the basics of healthy eating and see how our beloved Roman pinsa, thanks to its light composition, can fit perfectly into this approach.
What Is a Balanced Diet?
According to the European Food Safety Authority (EFSA), the term balanced diet refers to a dietary pattern that “provides the right amounts of various nutrients needed to maintain health and well-being.” It’s not just about how much food we eat, but especially about the variety of foods consumed daily — ensuring adequate intake of proteins, carbohydrates, fats, vitamins, and minerals.
The World Health Organization (WHO) identifies nutrient balance as one of the four fundamental pillars of a healthy diet. These principles, based on human biology and supported by scientific evidence, define the essential characteristics a nutritional plan must meet to promote health.
Specifically, a healthy diet must be:
- Adequate, with sufficient amounts of essential nutrients;
- Balanced, with appropriate proportions of major nutrients;
- Moderate in portion sizes;
- Diverse, based on a wide range of nutritious foods.
Balanced Nutrition: The Macronutrients
Within these general guidelines, the next question is: what are the key macronutrients in a balanced diet? The WHO’s answer is clear: carbohydrates, proteins, and fats are essential elements, with ideal proportions depending on age, gender, and physical activity level. Specifically:
- Carbohydrates: the main source of energy, should account for 45%–75% of total daily calories. Added sugars should be limited to less than 10%, with 5% as the ideal target.
- Proteins: essential for building and maintaining body tissues, should contribute about 10%–15% of daily caloric intake.
- Fats: necessary for various cellular functions, should make up 15%–30% of daily calories. Saturated fats should not exceed 10% of the total.
Since macronutrients exist in almost all foods, in varying amounts, being aware of their presence in what we eat every day helps us maintain a varied and healthy diet.
Balanced Eating: Finding the Right Approach
It’s important to clarify: we can only provide general guidance. The ideal diet varies from person to person based on multiple factors, including pre-existing health conditions and specific goals. The best advice is always to consult a qualified nutritionist or dietitian who can design a personalized and balanced meal plan.
The world of nutrition is further complicated by trends, fads, and conflicting information. Take for example the widespread belief that carbohydrates should be minimized to avoid weight gain. While it’s true that carbs are energy-dense, they remain our primary energy source — especially when we’re talking about health and balance, not extreme restrictions.
The key is not to demonize any food (except those clearly harmful to health), but to consume all foods mindfully. In this perspective, even high-nutrient foods have a place in a well-balanced diet, as long as they’re consumed with moderation and in accordance with general nutritional recommendations.
Foods That Support a Balanced Diet
Adopting a healthy diet is achievable for everyone — but personalized guidance is necessary when specific goals like weight loss or lifestyle adaptation come into play.
Most reputable sources highlight the importance of consuming plenty of vegetables — at least five portions of fresh, seasonal fruits and vegetables daily, preferably in a variety of colors to ensure a broad intake of micronutrients.
Carbohydrates play a vital role in many physiological processes and, as we’ve seen, should be our main source of energy. While portion control is key, it’s also recommended to prioritize low or medium glycemic index carbs — such as oats, spelt, and whole grains — which are naturally rich in fiber, vitamins, and minerals.
As for protein sources, it’s best to include and alternate foods like oily fish, chicken breast, lean cured meats like bresaola or turkey, organic eggs, low-fat fresh cheeses, and various legumes — chickpeas, lentils, beans — which are also ideal for vegetarian or vegan diets.
Proper hydration is crucial, with a minimum daily intake of 1.5 to 2 liters of water to support the body’s normal functions.
Finally, no dietary plan can truly be considered balanced without regular physical activity, which complements and enhances the benefits of proper nutrition.
Balanced Diet: What About Pinsa?
We believe that Roman pinsa can absolutely be part of a healthy, balanced diet. Why? First, it’s a simple product made without overly complex ingredients or processing. Just flour, water, oil, salt, and yeast — a wholesome and essential base.
Its real strength lies in its lightness. Pinsa was developed in 2001 to be lighter and easier to digest than traditional pizza, thanks to its high-hydration dough and 72-hour leavening with sourdough. This process not only creates a delicious base but also results in a lower carb content compared to similar products. Just look at the numbers:
- Classic Di Marco Pinsa (100g): 41g of carbohydrates
- Multigrain Di Marco Pinsa (100g): 34.1g of carbohydrates
- Traditional white pizza (100g): 57.9g of carbohydrates
- White bread (100g): 59.9g of carbohydrates
Another great feature is the reduced amount of extra virgin olive oil and salt in the dough — meaning lower fat and sodium levels without sacrificing flavor.
Of course, like any carbohydrate-rich food, pinsa should be consumed mindfully. It’s an energy-rich base that can fit into a complete meal — but toppings make all the difference. Pinsa can be topped with grilled vegetables and a drizzle of olive oil for a lighter option, or with richer ingredients like walnuts, honey, or even Nutella.
The key is moderation. When enjoyed in reasonable portions and paired with balanced ingredients, pinsa can absolutely be a tasty and health-conscious choice for the modern eater.
