Balanced Diet or Healthy eating
A balanced diet means we take necessary nutrients in right portion of good health. Poor diet is responsible for so many diseases.Due to poor nutrition children develop growth and development problems.Obesity and diabetes directly linked to poor eating habits and lack of exercise.
Diet means we eat within 24 hours of a day from different sources. Our balanced diet must contain the macronutrients carbohydrates, fats, protein and other micronutrients. Mainly five food sources are recommended. Whole grains, dairy, fruit and vegetables, protein, fat and sugar. Our diet comes from all the different food groups because our body needs to fulfill by all of these. When we eat a balanced diet and all the recommended nutrients in required amount then we stay healthy.
Men- 2500 Kcal per day
Women- 2000 Kcal per day
Carbohydrates- 300-350 gm
Protein- 60-70 gm
Fats- 60-70 gm
Dietary fiber- 20 – 25 gm
Half of total calorie comes from carbohydrates.Daily we must consume at least 85 gm of whole grains with bran and attach germ. Whole grains are rich in vitamins, fibers, and minerals. When we use refined grains that are not good because their germ and bran removed. So before using you must check the label.
Daily carbohydrate requirement- 300 – 350 gm
Whole grain products
Bread, Pasta, Cereals
100% Whole wheat, corn, buckwheat, brown rice, oatmeal etc.
Fruit and vegetables
Fruit and vegetables are the rich sources of vitamins, minerals, and fiber. If we eat them regularly they prevent us from heart disease, obesity, diabetes type 2 and cancer. We eat at least 5 serving or portions of these per day. One portion or serving means 1 banana, apple or mango, 3 heaped teaspoonful of vegetables and 1 glass 100% fruit or vegetable juice. Dark green leafy vegetables full of nutrients so we add them daily in our diet.
Fruit or vegetable juice is one portion and pulses , beans also one portion.
Proteins help in repairing and building our tissues . We must take 25% of our total intake from proteins. Proteins are a good source of essential minerals iron, magnesium, zinc and vitamin B.
Daily requirement- 60 – 70 gm
Good sources of protein
Legumes help in improving glycemic control and prevention from heart disease.
Preferably low-fat dairy products. Mainly includes milk, yogurt, cheese and soy products .They are rich in calcium important for our bones and teeth.
Fat and sugars
Fats are necessary for our body to give us energy and help other nutrients to work well. Fats are less responsible for obesity than carbohydrate.
There are two types of fats- Saturated and unsaturated fats. Saturated fats are not good for health. They increase cholesterol in the body that is a risk factor for the heart. Fried foods and cream are high in saturated fats. Vegetable oil and fish oil are rich in unsaturated fats.
Meat and meat products
Skin of poultry
Processed foods like biscuits, cakes, pastries
Monounsaturated fats- They are neutral for health.
Groundnut oil, Olive Avocado
Polyunsaturated fats- They are good for health. Mainly fish oil rich in omega 3 fatty acids. Omega 3 acids lower the cholesterol and prevention from heart disease.
Grape seed oil
Fish oil (sardine, herring,trout, salmon)
Partially hydrogenated oil contains trans fat. Our consumption not more than 1% of total calorie intake.
Trans fats are synthetically made can not found in nature. They are not good for us. Fried food and bakery items contain this.
Sugars are most important for the survival of our cells that is Glucose. Our cells die without sugar. There are three types of sugars sucrose, glucose, and fructose. According to WHO guideline, our sugar consumption is less than 10% of total calorie intake. For better health benefits reduce to 5% that is 6 teaspoon 24 gm per day. Added sugar to food and drinks have adverse effects on health.
From today eat healthy balanced diet. Eat more fruits and vegetables. Avoid canned and processed food. Maintain a balance between consumption of calories and burn out calories. Eat balanced, move more and stay fit.
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