Maintaining a balanced diet is the fundamental attribute of a healthy lifestyle. The current deteriorating food habits and lifestyles followed by both young and old are putting our well-being at risk. A healthy diet is one that supplies nutrition as well as calories.
With nutrients for growth and repair and the energy to stay active throughout the day, a balanced diet helps to reduce the risk of chronic diseases and maintain an ideal body weight. Following a healthy lifestyle prevents deficiencies and grants you a long life with a healthful body and mind.
What Is A Balanced Diet?
A balanced diet is one that provides the body with all essential nutrients required for proper functioning. The right amount of nutrition enables the body to grow, stay healthy, and be free of diseases. Calories are the amount of energy obtained from various foods we eat. We need calories for any activities like walking, thinking, exercising, and even breathing.
A healthy diet must provide both calories and nutrition. The daily nutrition required in a body should come from a variety of sources like fruits, vegetables, grains, protein, and more. A healthy plate must consist of 1/4th of carbs, 1/4th of proteins, and fruit and vegetables in the remaining half.
The amount of calories required in a body depends on several factors like age, sex, and physical activity. An average person requires 2000 calories a day. We get energy from anything we eat but only the right foods give us nutrition.
The calories we get from junk foods like cakes, sugar, pizza, and such are called empty calories as they do not provide any nutrition. However, there are an array of delicious treats available that we can enjoy as well as get the right nutrition from. Let’s take a look at the healthy food choices that can be included in a balanced diet.
Importance Of A Balanced Diet
Usually, we prefer unhealthy junk foods over healthy choices as they appear more tempting and flavorsome to our taste buds. But little are we aware of the harmful impact the toxins in these foods are afflicting on us. These foods cannot satisfy the nutritional needs of our bodies. A balanced diet includes diverse foods from carbs and proteins to fats.
It provides the body with essential nutrients required for body functioning and the calories that provide energy to engage in daily activities. Merely maintaining a healthy diet can ward off several diseases and infections on your way. Major ailments like diabetes, cancer, and heart disease can be prevented by keeping the body healthy and free of unhealthy fat and toxins.
The wellness of our skin, teeth, and eyes largely depends on the nutrition that we intake. The right nutrition enhances the immune system, improves metabolism, strengthens bones and muscles, and prevents lifestyle diseases. But what are the foods to be included in a healthy diet? Let’s read through to find out.
What To Eat In A Balanced Diet?
In general, a balanced diet consists of nutritious fruits, vegetables, proteins, and whole grains and restricts the intake of processed foods. A healthy balanced diet is an integration of seven essential components. Including these in your daily diet will ensure your health and safeguard you from nutrient deficiency.
- Carbohydrates:
Carbs provide us with the energy required for our daily activities. Some healthy sources of carbs are whole grains like oats, Legumes, whole wheat, millets like ragi, and vegetables.
- Fat:
Healthy fats are essential for a balanced diet as fat is a source of fatty acids. It helps absorb fat-soluble vitamins like vitamin A, vitamin D, and vitamin E. Some nutritious sources of healthy fats are fatty fish, avocados, nuts, seeds, olive oil, etc.
- Protein:
We need a fair share of protein in our daily diet to help our body repair and generate new cells. It is essential for the growth and development of the whole body including muscles, skin, and hair. Sources of proteins are poultry, fish, eggs, meat, nuts, yogurt, seeds, etc.
- Vitamins:
Vitamins play a huge role in fighting infections, healing wounds, strengthening bones, and balancing hormones. There are almost 13 essential vitamins that can be obtained from fruits, vegetables, seeds, nuts, and eggs.
- Minerals:
Minerals help convert food into energy. It supports strong bones, teeth, and the growth of other organs. Iron, calcium, potassium, iodine, and sodium are some essential minerals that can be extracted from meat, fish, beans, nuts, and more.
- Fiber:
Fiber must be an essential part of a diet as it helps in digestion and maintains cholesterol and sugar levels. Fiber can be obtained from oats, quinoa, beans, grains, and nuts.
- Water:
Water is essential for optimal body functioning. It is recommended to take at least eight glasses of water a day.
Summary:
A healthy diet comprises the above-mentioned food groups, but it is essential to balance them as well. Any nutritious food is effective only when it is taken in the right quantity. It is ideal to fill half of a plate with fruits and vegetables, one quarter with grains, and the other quarter with proteins, followed by a diary on the side. Following an exercise routine along with a balanced diet will promote a person’s mood, energy, and ability to stay stress-free.