Balanced Diet: What is it and How to Achieve it

A balanced diet can help you to maintain good health and reduce the risk of disease. It can fulfill all your nutritional needs and provide the right amount of calories and nutrients to stay healthy. The calories you need in a day are calculated according to your age and physical activity levels.

The source of food through which you derive the calories is also important. It is best to avoid food that gives only empty calories with no nutrition. A balanced diet chart helps you consume only food rich in nutrients that can keep you healthy and active.

What is a balanced diet?

A balanced diet includes grains and cereals, lean meat, fruits, vegetables, and dairy products.

Vegetables and fruits have vitamins, minerals, and dietary fiber. You should choose vegetables and fruits of different colors like beans, carrots, oranges, tomatoes, cabbage, guava, eggplant, and broccoli.

Include fresh vegetables in soups and salads. It is better to consume fruits than fruit juices. Fruit juices lack fiber, and their acidity can damage your tooth enamel. Carbohydrates, the principal energy source and a macronutrient needed by your body, are obtained from grains.

Whole grains like quinoa, brown rice, wheat, barley, and oats provide vitamins, minerals, and dietary fiber. They make you feel full and keep your cholesterol levels in check.

Lean meat, poultry, and eggs are rich sources of protein. They provide the protein, other nutrients, and essential fat needed by your body. Proteins give amino acids, which are the building blocks of our body. It is necessary to consume a variety of proteins like eggs, fish, tofu, and meat.

Dairy products are known to be good sources of protein, calcium, and vitamins. They also contain vitamin A, D, B12, riboflavin, and niacin. Calcium from dairy products is needed for healthy teeth and bones.

While including dairy in your diet, it is better to opt for low-fat or fat-free dairy products. You can cut calories, saturated fat, and cholesterol while getting enough protein, calcium, and vitamins.

Eat a balanced diet

In a balanced diet, you should consume all types of food in balance and proportion to your body’s needs. 40% of your diet should be fruits and vegetables. They provide an adequate supply of vitamins, minerals, antioxidants, folate, and Potassium.

Bananas are rich in Potassium, and pomegranates are rich in antioxidants. Proteins should constitute 25% of your diet. Protein is vital for muscle building, and it converts fat into muscle. Dairy is a common and high-quality source of protein.

Milk contains essential amino acids, and other protein sources are eggs, chicken, turkey, fish, and seafood. Legumes and lentils are sources of plant protein, and they have fiber which is essential for digestion.

Carbohydrates should constitute 35% of your daily diet. It is best to include whole grains in your diet as they are a healthy source of carbohydrates, and other sources of carbohydrates are potatoes, corn, beans, and wholegrain bread.

Your body gets glucose from carbohydrates and converts it to energy. Pastries and soda are unhealthy forms of carbohydrates, and you should avoid them.

Your body needs fats for bone, muscle, and skin health. Saturated fat is found in fatty meat, coconut oil, and palm oil. Unsaturated fats are the healthiest, and they are found in olive oil, avocados, and nuts. They help to reduce heart disease, aid weight loss, and decrease stomach inflammation. Include peanuts, cashews, almonds, olives, and pumpkin seeds in your diet.

Create a balanced diet chart and follow it. Take your meals at the right time to aid better digestion and reduce belly fat. Maintaining a healthy food list and replacing all processed food with fruits and vegetables would be best. Try to snack on fruits, seeds, nuts, and Greek yogurt. Have a customized diet chart to meet your dietary requirements.

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