Balance diet:
If you want to
maintain your health in good condition, you should have to adopt a healthily and
balanced diet. It means adding the right proportion from veraity of food groups to
get and maintain a healthy weight and reduce the risk of certain diseases.
Generally, a
balanced diet gives you the right proportion of nutrients that are normally required
for the normal functioning of the body. By eating a balanced diet, you get a good
amount of nutrients and calories and can avoid eating no nutritional valued
food.
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| Well balanced diet |
It contains different quantities and veraity of foods for the requirements of protein,
calories, vitamins and certain other nutrients in adequate amounts. It also
provides certain additional nutrients such as bioactive phytochemicals and
antioxidants, which have a positive effect on human health.
It provides calories to the body from carb is about 60-70%, 10-12% from protein and
20-25% from fat. In this blog, I will cover the healthy and balanced diet for the general population.
According to
the USDA suggestions, your half plate must be filled with fruits and
vegetables. And half from protein and grains.
Importance of a balanced diet:
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| Balance nutrition |
A balanced diet
helps you to maintain good health and reduce the risk of various disorders. You
see that the people who eat poor quality food may suffer from different
diseases such as fatigue, brain fog, and
certain chronic diseases like heart attack, diabetes etc. In the case of children, an unhealthy diet cause various development problems, and frequent infections.
A balanced diet
helps to improve energy, prevent weight gaining and strengthen your immune
system. It helps to meet your required nutrient for the body. it may help to
manage illness and fight against stress.
Food groups:
What to eat
A healthy
balanced diet includes certain types of groups in and others out to intake. Food
that provides antioxidants, protein, fat, carbohydrate, vitamin and minerals.
Each of the groups is equally important and its demand and need vary according
to different factors.
- ·
Fruits
- ·
Vegetables
- ·
Meat
(Protein food)
- ·
Grain
- ·
Dairy
Vegetables:
Vegetables
should fill ¼ of the plate. In your diet
vegetables further come from their subgroups such as dark leafy vegetables,
legumes, starchy vegetables etc.
Dark leafy
vegetables including kale, spinach, green beans, broccoli, and collard greens are
good sources of nutrients. It helps to reduce the risk of heart disease, cancer and
stroke.
These are important sources of vitamins, minerals and fiber. Vegetables add to the diet in
different forms such as juice, fresh, frozen, canned and dried.
Fruits:
Fruits are
nutriuos and make a tasty snack and satisfy the hunger level. Fresh fruits have
more nutrients than imported fruits due to their freshness.
It has a high
amount of sugar and is mostly from a natural source so, it helps to boost the supply of
vitamins, minerals and antioxidants and reduce the cause of sugar spikes.
A balanced diet
is also including plenty of fruit. Nutrition expert says that fruits must
intake in the form of whole fruits rather than juice.
Grains:
Starchy food
must make up a third of everything you eat. You should include veraity of
starch foods such as whole grains, brown rice, high-fiber white bread, and whole-wheat pasta.
It contains
more fiber, vitamins, and minerals, than other verities. For instance, potato with
their skin is a great source of fiber and vitamins.
There are two
types of grains. Whole grain contains all parts such as endosperm, bran and
germ while refined do not.
Refined white
flour is mostly added to baked goods and bread but has low nutritional value.
Whole grain provides additional nutrients and adds texture and flavour to
the food.
Healthful
grains include barley, oats, buckwheat and brown rice.
Protein:
The major source
of protein is from beans and meat. These two are essential for the maintenance of
muscles, wound healing and repairing of growth. There are two types of
proteins.
First is animal-based protein such as red meat from
mutton and beef, poultry like chicken and turkey and fish including sardines
and oily fish which is also a rich source of omega-3-fatty acid. Processed meat
is not a good choice and may increase the risk of certain diseases. Meat is a good source of iron, zinc, and vitamin B-12.
Second is
plant-based protein including nuts, beans and soy products. The sources of plant-based
protein are lentils, beans, peas and almonds. These are naturally high in
fiber, and vitamins and low in fat.
Dairy:
A dairy product
is a good source of protein, vitamin D,
fats and calcium. They contain some proportion of fat.
Those
people who wanted to intake low-fat products must include alternatives to
high-fat dairy products such as soy milk, low-fat milk and yogurt.
And those who
are lactose intolerant can use lactose-free products or soy product that
contains calcium and other nutrients.
If you want more to study check the link:
Balanced diet is the best diet.
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