The importance of a balanced diet can never be highlighted enough for maintaining a healthy lifestyle. A sound and safe, healthy lifestyle can be achieved by sustaining a well-balanced diet. While having a balanced diet, all the essential nutrients should be considered for administration as per body needs. Proper meal planning helps to achieve IBW i.e., Ideal Body Weight. This reduces the risk of developing chronic diseases such as cancer, hypertension, diabetes, and many other heart diseases.
Balanced Diet
A diet that consists of all the essential nutrients that are needed by the body to function properly in an adequate amount is called a balanced diet. The significance of diet is in the intake of the correct amount of calories. The body gets complete nutrition when one consumes a wide variety of foods that are rich in nutrients such as fruits and vegetables, proteins, and whole grains.
Calories
Calories are defined as the indicator of the energy content of the food. Once we consume the food, those calories present in the food are utilized for our daily life working such as walking, thinking, or breathing. On average, an individual may need at least 2000 kilocalories a day to maintain their body weight. Calories are dependent upon factors such as:
- Gender
- Age
- Physical activity
Individuals who are physically active need more calories per day than those who are less active. The Source of getting calories also holds importance. Consuming foods with empty calories, i.e. these are the foods having no nutritional value. Examples of such empty calorie foods are:
- Sugar
- Butter
- Cookies
- Cakes
- Energy drinks
- Ice cream
- Pizza
Importance Of A Balanced Diet
Healthy eating influences:
- Feelings of greatness
- More energy
- Constantly improving health
- Boosting mood
An individual’s overall health and wellbeing is associated with;
- Good nutrition
- Physical activity
- Healthy body weight
No one can deny the importance of a healthy diet in an individuals’ life. If one is not maintaining an adequate diet for a healthy body, he becomes prone to many infections, diseases, or even exhaustion. His immune system weakens. His overall health starts declining. The nutrients present in the body start depleting. It is even more important for children of growing age as they become stunted, show poor growth, and development, and many other problems. Physical activity reduces stress, pain, and depression. Regular exercise helps in preventing diseases such as:
- Metabolic syndrome
- Stroke
- Hypertension
- Arthritis
- Anxiety
- Diabetes
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What Falls Under A Balanced Diet
A balanced diet includes different food groups:
- Vegetables:
leafy greens and starchy vegetables, legumes such as beans and peas, red and orange vegetables, and others such as eggplant
- Fruits:
whole fruits, fresh or frozen fruits but not the canned ones that are dipped in syrup
- Grains:
whole grains and refined grains. For example, quinoa, oats, brown rice, barley, and buckwheat
- Protein:
lean beef and pork, chicken, fish, beans, peas, and legumes
- Dairy products:
low-fat milk, yogurt, cottage cheese, and soy milk.
Food Selection
Food selection should be made from all the food groups in adequate amounts daily. All the foods of a food group provide similar macro and micro-nutrients. A balanced diet generally maintains the ratio of:
carbohydrates: 50-60%,
proteins: 10-12%,
and fats: 30%.
All body organs need adequate nutrition to work efficiently by consuming the correct amount of nutrients and also calories to maintain the ideal weight for a healthy lifestyle. A proper meal pattern includes a complete combination of:
- food ingredients,
- food items
- and quantities
required for:
- breakfast,
- lunch,
- snack
- and dinner
for each specific age group.
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