All the foods that we consume in a day make our diet. And a diet is called a balanced diet when it fulfils all the daily value nutritional needs of a human body in a day. A balanced diet includes seven vital nutrients, i.e. Carbohydrates, Fats, Protein, Vitamins, Minerals, Fiber and Water.
A balanced diet is a freshly prepared pure natural and organic diet for your body which will make you feel completely satiated and energized throughout the day with various health benefits; definitely weight loss is one of those positive effects of a balanced diet ultimately making you happy in the long term.
Fresh fruits, fresh vegetables, whole grains, legumes, dairy foods, nuts and lean proteins are such prime sources through which one should plan to have as their balanced diet.
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Why do we need a balanced diet?
A balanced diet provides all those essential nutrients that are vital for our body to function effectively.
A diet is vital because your organs and tissues need proper nutrition to figure effectively. Without a balanced diet nutrition, your body is more susceptible to disease, infection, fatigue, and poor performance. Children with a poor diet run the danger of growth and developmental problems and poor academic performance, and bad eating habits can persist for the remainder of their lives.
Eating a good diet helps people to maintain health and reduce their risk of disease. People curious about weight loss should also consider introducing moderate exercise into their routines. Balanced Diet results in good physical and good psychological state. It helps in proper growth of the body. Also, it increases the capacity to do work and stay active throughout the day. The balanced diet increases the ability to fight or resist diseases.
Components of a balanced diet
Fat may be a sort of nutrient that is bad-hyped. It is also a bit like protein and carbohydrates, our body needs some fat for energy, to soak up vitamins, and to guard our heart and brain health. Unsaturated fats and omega-3s play a huge role in helping us manage our moods, stay on top of our mental game, fight fatigue, and even control our weight. Healthy fats can be found in Olive, canola, sesame oils, coconut, avocados, olives, nuts, peanut butter etc.
Protein is a well-known macronutrient that’s essential to put together our muscle mass. It is commonly found in animal products, though is additionally present in other sources, like nuts and legumes. We need proteins for growth purposes and to repair the wear and tear and tear of the body. Protein also helps in building muscle. Regular chief sources of protein are dairy products, sprouts, meat, eggs, chicken, etc.
All the whole grains, fruits, vegetables, legumes, and seeds contain good carbohydrates which means they supply a steady source of energy. We need this energy to process our vital body functions and it is fulfilled by carbohydrates.
Minerals and Vitamins
Vitamins and minerals are as extremely important for our life such as air and water. Not only do they keep our body healthy and functional, but they also protect us from a variety of diseases. Vitamins, Minerals, and Fibre improve our body’s resistance to various communicable and deficiency diseases. We mainly obtain them from various kinds of seafood, vegetables and fruits.
Fibre is also referred to as roughage. It is that part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that our body can’t break down. It passes through the body undigested, keeping our digestive system clean and healthy, easing bowel movements, and flushing cholesterol and harmful carcinogens out of the body.
Water makes up a majority of our body weight approximately 70% and is involved in many important functions, like flushing out waste from the body, regulating body temperature, helping brain function.
How much food do I need to have a balanced diet?
A balanced diet should provide us with the right amount of energy measured in calories or kilojoules, from foods and drinks to maintain energy balance.
Energy balance is where the calories taken in from the diet are adequate to the calories employed by the body. We need these calories to hold out everyday tasks like walking and moving about, but also for all the functions of the body, we might not even believe.
Processes like breathing, pumping blood around the body and even thinking also require calories.
So, foods and drinks provide the calories we’d like to travel about our daily lives, but consuming more calories than we’d like over a period of your time will cause weight gain. This is because, any extra calories that we consume, if remain unused, will just going to be stored as fat in our body.
The average person must eat about 2,000 calories a day to take care of their weight. However, a person’s specific daily calorie intake can vary counting on their age, gender, and physical activity level. Men generally need more calories than women, and other people who exercise need more calories than people that don’t.
The following are examples of daily calorie intake:
Children aged 2 to 8 years: 1,000 to 1,400 calories
Girls aged 9 to 13 years: 1,400 to 1,600 calories
Boys aged 9 to 13 years: 1,600 to 2,000 calories
Active women aged 14 to 30 years: 2,400 calories
Sedentary women aged 14 to 30 years: 1,800 to 2,000 calories
Active men aged 14 to 30 years: 2,800 to 3,200 calories
Sedentary men aged 14 to 30 years: 2,000 to 2,600 calories
Active men and women over 30 years: 2,000 to 3,000 calories
Sedentary men and women over 30 years: 1,600 to 2,400 calories
The source of our daily calories is just as important as the number of calories we consume. One should limit one’s consumption of empty calories, meaning those that provide little or no nutritional value.
Generally, people consume their empty calories most often from a variety of junk or fast foods like bacon, sausages, cakes, cheese, cookies, doughnuts, energy drinks, fruit drinks, ice cream, pizza, sports drinks and sodas. Empty calories are the calories from solid fats and added artificial sugars in food. Solid fats are fats that are solid at room temperature, like butter, beef fat, and shortening etc.
Let us take a look into our prime sources of balanced diet nutrients:
Eating fruit provides a plethora of health benefits. People that eat more fruits and vegetables as a part of an overall healthy diet are likely to possess a reduced risk of some chronic diseases. Fruits provide many essential nutrients vital for health and maintenance of our body. Most of the fruits are naturally low in fat, sodium, and calories. None have cholesterol. Fruits are sources of many essential nutrients that are under-consumed, including potassium, dietary fibre, vitamin C, and folic acid etc.
Eating a diet rich in vegetables and fruits as a part of an overall healthy diet may reduce the danger of heart conditions, including attack and stroke. Most vegetables are found naturally low in fats and calories. None have cholesterol. Sauces or seasonings may add fat, calories, and cholesterol. Vegetables are important sources of many nutrients for our body such as vitamin A, C, folic acid, potassium, dietary fibre etc.
Grains & Legumes
Grains & legumes are important sources of many nutrients, including dietary fibre, several B vitamins (thiamine, riboflavin, niacin and folic acid), and minerals (iron, magnesium and selenium). Foods that contain Fibre such as whole grains help provide a feeling of fullness with lesser calories. Consuming whole-grain foods that contain fibre, as part of an overall healthy diet, can support healthy digestion.
All fluid milk products and many foods made from milk that retain their calcium content, such as yoghurt and cheese, are part of the Dairy Group. Calcium-fortified soymilk (soy beverage) is also included. Foods that are made from milk but have little to no calcium, such as butter, cream and cream cheese, are not part of the Dairy Group. Consuming dairy products mainly provides good bone health benefits. Foods in the Dairy Group provide nutrients that are vital for health and maintenance of our body. Dairy nutrients include potassium, calcium, vitamin D and protein.
All foods that are made up of poultry, eggs, meat, seafood, peas and beans, seeds and nuts, processed soy products are considered a part of the Protein Foods Group. Foods within the meat, poultry, fish, eggs, nuts, and seed group provide essential nutrients that are vital for health and maintenance of the body. However, food choices within this group that are high in saturated fats and cholesterol may have certain health implications. Seafood contains a variety of nutrients, notably the omega-3 fatty acids, EPA and DHA.
Finally, one should focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients you need. Eat the proper amount of calories for you supported your age, sex, height, weight, and physical activity level. Building a healthier eating style can assist you to avoid overweight and obesity and reduce your risk of diseases like heart conditions, diabetes, and cancer.