The food that a person eats in a day is called diet.
Balanced diet is the diet which contains all kinds of essential nutrients in right amount needed for proper growth and maintenance of our body. Also our diet should contain roughage (raw uncooked vegetables)and water.
Balanced diet depends on the age and the type of physical work we do.
For example: an athlete would consume more amount of carbohydrate to gain more energy, an old age person would consume food which can be easily digestible.
Most of the vegetables and fruits skin contain good amount of vitamins and minerals.
Continuous washing, boiling or overcooking vegetables would loss many nutrients present in them.