Balanced Diet

Food components for balanced diet

Diet; a balanced diet and our health. A healthy diet is good for physical and mental health. It can reduce the risk of obesity, diabetes, heart disease, hypertension, and cancer. 

A balanced diet provides the nutrients that your body needs to work efficiently and that is necessary for health. It is a diet which contains different food groups in specific proportions and quantities, which provides the body with essential nutrients, fluid, and adequate food energy.

For a normal adult man, a balanced diet consists of two or more portion from the group containing most protein and three or more portions of fruits and vegetables.

There are 7 essential nutrients or factors for a balanced diet :

Carbohydrates, proteins, fat, fibre, vitamins, minerals and water

Carbohydrates: 

Main energy source

40-45% daily intake of calories

Food sources: Grains (refined & unrefined), wheat, maize, oats, corn, flour, rice, pasta, noodles, potatoes; sweet potatoes, Fruits(sugar).

 Proteins:

Repair and maintain growth of tissues

10-35% daily intake of calories

Food sources: Dairy products, meat, fish, eggs, beans, soya, pulses, nuts.

Fats: 

Energy storage, hormone production

20-35% daily intake of calories

Food sources; Nuts, plant oils, seeds, dairy products (milk, cheese).

Vitamins & minerals:

Metabolism regulation, promote cell growth, other biochemical functions

Calorie % : trace

Food sources: A range of vegetables, lean meat, seeds and nuts. Specific to each vitamin/mineral.

 Fibre:

Regulates blood sugar levels, helps in digestion

Calorie % :included in carbs

Food sources: Beans, vegetables, fruits, peas, oats, brown rice, seeds, whole grains, nuts

Water: 

Maintain hydration

Zero calories , called as Anti-calorie

Drink water and other beverages. About 20% of water intake comes from food.

The 6 Food Groups:

A healthy, balanced diet includes foods from these 6 food groups; 

1. Fruits

2. Vegetables

3. Bread & cereals

4. Dairy

5. Fats

6. Proteins

Balanced diet; food groups

Fruits:

Fruits are nutritious, high in sugar. Besides candies, sweet desserts fruits provide natural sugar, fiber and other nutrients. They increase body's supply of essential minerals, vitamins and antioxidants. Local fruits that are in season are fresher and provide more nutrients than imported fruits. Eat all seasonal fruits, eat 2-3 servings of fruit on daily basis.

If you are diabetic patients, then consult to a doctor.

Vegetables:

Vegetables are a vital source of essential vitamins, minerals and antioxidants. Eat a variety of vegetables of all seasons on daily basis. Green leafy vegetables are a great source of various nutrients. Seasonal vegetables are often reasonable and easy to prepare. Use them as a side dish, in salad, in juices and smoothies, as the base in soups, pasta dishes, etc.

Grains:

There are two  types of grains; whole grains and refined grains.

Whole-grains: They are very nutritious and typically high in iron, dietary fiber, vitamins, minerals, magnesium, phosphorus etc. They are  preferred over refined grains as they also lower the risk of diseases.  

It includes whole oats, whole wheat, buckwheat, millet, quinoa, brown rice, corn, popcorn,  whole barley, brown bread, whole-wheat pastas.

Refined grains: These are refined and processed carbs which have limited nutritional value, almost no fiber, vitamins and minerals. They are linked to increased risk of many diseases, like obesity, heart disease, cancer and type-2 diabetes. 

Almost every nutritionist suggests that refined carbs should be limited. However, they are still used as main source of dietary carbs in many countries. 

It includes refined sugar like white sugar, refined white flour, white bread, white rice, sodas, snacks, pasta, sweets, bakery goods, breakfast cereals, and added sugars. They are also added to all sorts of processed foods. 

Dairy:

Dairy products like milk, yogurt, cheese mainly cottage cheese, provides large amount of calories and essential nutrients such as protein, some fats, calcium and vitamin D.

for those who follow a vegan diet, many fat-free products and dairy alternatives are also available made from; flax seeds, almonds and cashews, soy, oats, coconut. These are often fortified with calcium and other nutrients, making them excellent alternatives to dairy from cows and some have added sugars.

Fats & Oils:

Fats are compounds that play essential roles in many aspects of human health, but too much fat can increase calories above the body needs and it may lead to weight gain. There are three main types of fats; saturated fats, unsaturated fats, and trans fats. 

Saturated fats and trans fats are called as bad fats and are recommended to low their intake and should be avoided. This is because they lead to cause health issues; these fats increase risk of heart disease, obesity, cancer. Deep fried foods are mostly high in calories but low in nutritional value, so you should eat them occasionally. 

Health organizations around the world have recommended to minimize the saturated fat intake and replace it with highly processed vegetable oils, like olive oil that is healthy fat, especially extra virgin olive oil, to decrease heart disease risk and promote overall human health.

Following is a guideline about intake of fats:

Fats to take: vegetable oils and fish oils

Fats to limit: butter, cheese, and heavy cream

Fats to avoid: trans fats

Proteins:

Proteins are also an essential part of a healthy balanced diet. They are required for growth and maintenance of muscles and tissues, also provides structure, strength and elasticity to various parts of body and perform many important functions.

Animal-based protein sources include; 

Red meats, such as beef and mutton

Chicken, eggs

Fish and seafoods

Dairy products

Processed meat should be avoided which contains a lot of added salt and preservatives. Fresh, unprocessed meat is the best option.

Plant-based protein sources include: 

Nuts and seeds- almonds, walnuts, cashews, hazelnuts, chia seeds, pumpkin seeds, 

All beans and lentils

Some grains and cereal-based products

Conclusion:

A healthy diet is one that contains plenty of fresh, plant-based foods and limits the intake of processed and junk foods. Set your diet in your daily meal plate that around half your food to come from fruits and vegetables, one quarter portion is protein, and one quarter is whole grains and add dairy products portion on the side.

 

Benefits of balanced diet:

• May help you live longer
• Makes your body healthy and fit
• Boosts your immunity
• Improves mental health
• Strengthens bones
• Lowers risk of heart disease, type-2 diabetes, and some cancers
• Supports muscles
• Improves digestive system's function
• Supports healthy pregnancies and breastfeeding
• Helps achieve and maintain a healthy weight