What is Balance Diet |Benefits Of Balance Diet|Sources Of Balance Diet:
What is a Balanced Diet?
A balanced is defined as that diet which gives your body the proper nutrients which are necessary for our body. To get the proper diet for your good health, you should consume the majority of nutrients like carbohydrates, fats, proteins, vitamins, minerals, and water. You should also consume the majority of calories like fruits, vegetables, pulses, rice, meat, etc.
The proportion has to be decided based on your calorie level requirement. At least 8-10 glasses of water for women and 12-15 glasses of water for men. See USDA guidelines.The USDA has also an online calculator to help you figure out how much of each type of food you should consume daily.
Eating a well-balanced diet is key if you are looking to improve your overall health and maintain a healthy weight. Not sure where to start? Why is eating fruits and vegetables so important for a healthy eating plan?
Some examples of healthy eating goals are: I will eat fruit for my afternoon snack on Monday, Wednesday, & Friday. I will broil or steam foods for the dinner on Sunday & Wednesday next week instead of eating fried food. I will experiment with different spices so that I use less salt when I prepare dinner. Think towards how you can reach the goal?
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Use simple, doable ideas as the steps to your goal. I won’t go grocery shopping on Saturday when I’m hungry so that I won’t be so tempted by junk food. On Friday, I’ll check out the low-sodium recipes in this Healthy Living section or on a reputable food site, to find different spices I can use for flavour. Create Your Plan for Change Use this Action Plan form (PDF) or create one of your own. Tips for using an action plan: Use an action plan worksheet for a single, specific goal.
When you reach your first goal, celebrate your success and create an action plan for your next goal to accomplish. Make your goal as specific as possible so you’ll know exactly what you’re going to do. Learning and adapting your plan: After the first week or so, ask yourself how you’re doing and if you feel your plan is easy to stick to.
Think about what’s working and what gets in your way, and add that to the weekly chart. If you find that something you didn’t plan for is creating a barrier, modify your plan so it works for you. Note: Keep your goals realistic. Start by taking small steps toward your goal. If you feel stuck or are having a hard time, ask a friend, family member, or your doctor for help.
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A balanced diet is a healthy diet that is able to function properly, our body needs of all the nutrients. All these nutrients come from foods, that is proteins, carbohydrates (sugar) & fats, vitamins and minerals. Balance Diet is very important if we want to maintain a healthy weight and good health.
The WHO (the World Health Organization) has given recommendations in 5 points that summarize the basis of nutrition:
- Eat roughly the same amount of calories that your body uses. Healthy body weight = “calories in”- “calories out”.
- Limit salt/sodium consumption from all sources
- Eat a lot of plant foods: vegetables, legumes, whole grains, fruits, and nuts.
- Limit your intake of fats, preferring the healthier unsaturated fats to saturated fats and trans fats.
- Limit your intake of granulated sugar, ideally less than 10g/day.
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Sources Of Balance Diet:-
- Carbohydrates:- The major food sources of carbohydrates are grains, milk, fruits, and vegetables, including starchy vegetables like potatoes. Nonstarchy vegetables also contain carbohydrates but in lesser quantities. Slow-releasing or complex carbohydrates are long chains of simple sugars that can be branched or unbranched. Starch is an example of a slow-releasing carbohydrate. During digestion, the small intestine breaks down all slow-releasing carbohydrates to simple sugars, mostly glucose. Glucose is then absorbed and transported to all our cells where it is stored in the form of glycogen, used to make energy, or used to build macromolecules.
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- Proteins:- Proteins are macromolecules composed of chains of subunits called amino acids which are called the building blocks of protein. Amino acids are simple subunits composed of carbon, oxygen, hydrogen, and nitrogen. The food sources of protein come from animals such as meats, dairy products, seafood, and a variety of different plant-based foods, for example, soy, beans, and nuts.
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- Water:- There is one other nutrient that we must have in large quantities: water. Water does not contain carbon but is composed of two hydrogens and one oxygen per molecule of water. Without it, nothing could be transported in or out of the body, chemical reactions would not occur (acts as a solvent), organs would not be cushioned, joints would not be lubricated, and body temperature would fluctuate widely.
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- Vitamins:- The thirteen vitamins are organic compounds (carbon-based) categorized as either water-soluble or fat-soluble. The water-soluble vitamins are vitamin C and all the B vitamins, which include thiamine, riboflavin, niacin, pantothenic acid, peroxide, biotin, folate, and cobalamin. Some function in chemical reactions involved in the release of energy from carbohydrates, fat, protein, and alcohol. Vitamins do not supply energy directly and are not structural; they enable chemical reactions to occur.
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Benefits Of Balance Diet:-
- Control Body Weight:- We should eat good healthy nutrient-dense foods leaves less room for those calorie-dense foods that typically lead to weight gain. Eating carbohydrates like whole grains, oats, vegetables, fruits, legumes, and quinoa that have a low glycemic index (ranking of carbohydrates on a scale from 0 to 100 based on how much they raise blood sugar levels after consuming) will allow the body to stay fuller over a longer period of time. These complex carbohydrates break down and release into the bloodstream over an extended period of time preventing triggers in the brain to crave simple sugary snacks. Along with lean proteins (chicken, most seafood, eggs, lean cuts of pork, etc.), the metabolism can stay elevated longer limiting the feeling of hunger after a short time frame. A healthy diet can protect the human body against certain types of diseases, in particular, noncommunicable diseases such as obesity, diabetes, cardiovascular diseases, some types of cancer and skeletal conditions.
- Fight Off Disease:- The immune system relies heavily on blood flow, so better vascular function will help provide disease-fighting cells to areas of need quickly. Deficiencies in certain nutrients can impair immune system function, such as vitamin A, B-vitamins, vitamin C, vitamin E, Zinc, and Iron. Vitamin C raises levels of good cholesterol (HDL) and lowers blood pressure, two very important potential stresses to the cardiovascular system that need to be monitored.
- Have More Energy:- Nutrient-dense foods will digest and therefore be released into the system over a longer period of time. This can cause spikes in the release of energy into the bloodstream, immediately followed by lows. Ideally, the goal is to maintain energy levels through the day without these extreme highs and lows. Proteins can help provide satiety much more effectively then processed foods or simple carbohydrates. Every 3-4 hours consuming a source of protein can be a very important rule to live by to prevent unnecessary snacking. Also, make sure to increase healthy fats, which the body will use for energy more compared to unhealthy saturated and trans-saturated fats. These unhealthy fats can make you feel sluggish as the body fights to break it down and absorb harmful byproducts. Food that is also iron-rich, like dark leafy greens, can also help provide a boost in energy because iron helps deliver oxygen to working muscles and the brain, which is what they run on.
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- Sleep Better:- There are a few things our bodies need more than sleep. It allows our muscles to recover and replenish from the day’s activities and workouts. Sleep will rejuvenate the brain and its ability to function at a high level for the next day. Without it we feel sluggish, energy levels remain low, focus and concentration levels are affected, and cravings for less beneficial food are triggered. Poor eating habits often cause stomach and digestive issues due to the toxins that may be released into the blood system. Raised acidity can also put a strain on the digestive system, making it very difficult to get a good night’s sleep. It is important to not overeat at nighttime, which many people are guilty of due to poor eating habits during the day. We do not want our bodies starving by the end of the day and have to make up for a lack of nutrients with a large dinner. It makes it extremely difficult for the body to prepare for sleep when it is working hard to digest a large number of calories. Plan the next day out, so you don’t run into a situation that leads to a sleepless night.
- More Brain Power:- What could possibly be more important than our brains? Omega 3 fatty acids provide a number of important benefits, such as improved memory and the ability to learn. They also help fight against debilitating mental disorders, for example, depression, dementia, and schizophrenia.
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