Gone are the days when questions about nutrition were left behind with school exams. Today, thanks to social media platforms like TikTok and Instagram, conversations about healthy eating are more common than ever, especially among young adults. We’re constantly exposed to trendy diets—like Keto—promising to help you lose weight (Quick!) without addressing the risks of such restrictive approaches. In fact, over the past decade, 44% of young adults reported starting diets as early as age 14 in an effort to control their weight. Paleo, Pills, “The milkshake thing”—they’ve tried them all.

While these extremely restrictive ways of eating promise fast results, they are hard to sustain due to their rigid rules, limited food choices, and are often devoid of essential nutrients. So, what exactly is the healthy balanced diet our body needs daily to support overall health and well-being? We spoke to Gen Z and Millennials to hear their thoughts on finding balance and what it really means when it comes to food—and here’s what we found.

Variety is key, different foods but healthier choices. One person summed it up simply: “You know, the seven food classes—carbohydrates, proteins, fat, vitamins, etc. A good amount of everything.”

I’m a big fan of rice, so a typical balanced meal for me would be some type of rice—any kind works—paired with vegetables and a good source of protein like fish, meat, or chicken. I also love fruit juice, and I usually snack on plantain chips often during the day.

I eat a lot of cultural food, especially Nigerian dishes like Pounded Yam with Efo Riro. When you break it down, it’s mostly vegetables, cooked with oil, and packed with protein—I usually have it with fish. I also believe in enjoying dessert, my occasional puff puff every now and then, guilt-free!

When I stoped looking at healthy eating as something restrictive, it became easier to make healthier choices. Sure, there are times when I indulge, especially when eating out, but most days I’ll opt for something like sweet potatoes with chicken or fish, anything from the grill.

In the past, when I tried to lose weight by telling myself I’d only eat vegetables and cut out everything else, I eventually hit a point where I thought, ‘No way, I can’t live like this—you only live once!

Be intentional, explore the different food groups, incorporate fresh fruit and vegetables, proteins, and whole grains for balanced nutrition. Limit added sugars, saturated fats, and sodium, but remember that eating shouldn’t be about endless rules.

Focus on creating a sustainable eating pattern that supports you through all stages of life and helps maintain a healthy body weight. Eating should be enjoyable—discover what makes you feel good!