What do you mean by Balanced diet?
A “Balanced diet” is a balanced proportion of food with proper quantities needed to maintain health or growth.
According to the information, the people who have the highest diet quality scores also have higher intakes of vitamins and minerals important for health.
Therefore an individual must aim for more variety within each of the healthy or “core” food groups, which includes vegetables, fruits, whole grains, lean sources of animal or vegetarian protein (meat, poultry, seafood, eggs, nuts, legumes) and dairy foods (cheese, milk, yoghurt).
Important nutrients found in the five “core” food groups include calcium, iron, zinc, folate, B vitamins, vitamin C, beta-carotene, fibre and phytonutrients. It makes sense that eating a large variety of core foods each week leaves less room on your plate for unhealthy energy-dense, nutrient-poor foods, called discretionary choices.
Why balanced diet is needed?
The importance of a balanced is directly proportional to a healthy lifestyle. An individual can attain healthy lifestyle by maintaining a balanced diet and keeping into consideration to meet all the essential nutrients required by the body. A planned meal helps an individual attain ideal body weight and reduces the risk of making prone towards chronic diseases like diabetes cardiovascular and other types of cancer.
Having a healthy diet is all about feeling great, gaining energy, improving health, and boosting one’s mood. Good nutrition, physical activity, and healthy body weight are essential parts of an individual’s overall health.
There’s no questioning the importance of healthy food in your life. It is very important for an individual to maintain a proper diet for being healthy in order to keep distance from diseases, infection, or exhaustion. The importance of nutritious food for children especially needs to be highlighted otherwise they may end up being prone to several growth and developmental problems. Some of the common health issues that arise due to lack of a balanced diet are heart disease, cancer, stroke, and diabetes.
Being physically active manages many health problems and improves mental health by reducing stress, depression, and pain. Regular exercise helps to prevent metabolic syndrome, stroke, high blood pressure, arthritis, and anxiety.
What falls under a balanced diet?
Following are the list of healthy food group for a balanced diet:
- Fruits that include whole fruits, frozen or fresh fruits but not canned ones dipped in syrup
- Protein such as lean beef and pork, fish, chicken, beans, legumes and peas.
- Dairy products such as low-fat milk, yogurt, cottage cheese, and soy milk
- Grains such as whole grains and refined grains. For example, quinoa, brown rice, oats, barley, and buckwheat
- Vegetables like leafy starchy vegetables, greens, legumes like beans and peas, red and orange vegetables, and others like eggplant.
A wide variety for the selection of food choices should be from each of five food groups in the specific amounts recommended. These food sources from each food group provide a similar amount of key micro and macro-nutrients to meet the body requirements.
A balanced diet comprises of 50 to 60 percent carbohydrates, 30 percent fat and 12 to 20 percent protein. All the tissues and organs need proper nutrition to work effectively by consuming the right amount of nutrients and calories to maintain an ideal weight. The overall health of a person depends on good nutrition, physical exercise, and healthy body weight.
A proper meal is a complete combination of food items, food ingredients, and quantities required for breakfast, lunch, snack, and dinner for each specific age group. All you need is protein for your muscle mass and blood cells which brings oxygen and nutrients to your muscles.
The body requires quality lean protein, carbohydrates, essential fats and fluids accompanied by regular exercise in maintaining physical health and well-being.
These are effective in preventing excess weight gain or in maintaining weight loss but healthier lifestyles are also associated with improved sleep and mood. Physical activity particularly improves brain-related function and outcomes and making small changes in your diet can go a long way to attain the ideal body weight. Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods.
Fruits and vegetables are rich sources of natural fiber, vitamins, minerals, and other compounds that your body needs to function properly. They’re also low in calories and fat. Unsaturated fats may help reduce inflammation and provide calories.
For keeping yourself wrapped with a balanced diet it is significant to understand its core through a nutritionist or a doctor. The best way to get in touch is to avail online doctor booking service such as Quickobook who helps to find you the best doctors in your own locality.