Does maintaining a healthy lifestyle with a balanced diet really help?
Whatever your
goal –be it to gain muscle mass, burn fat, or live a healthy lifestyle -
balance is a key component of success. It is important in every area of our
lives.
This article discusses
the foundation of a balanced diet and how to maintain it in order to live a
healthy, happy life.
You can also read: Gut Health: What Is Gut Health, Why Is It Important, And How To Improve Gut Health
Digestive System: Understand the Digestive System And Foods That Help in Better Digestion
Meal Timing: When Is The Best Time To Eat Carbs, Fat, and Protein
Healthy Eating: What You Should Know About Eating Healthy
Drinking Water: When And How Much You Should Drink Water Every Day
What Does A Balanced Diet Really Mean?
A well-balanced
diet includes all the food groups our body requires for energy and nutrients and
also for repair, growth, and development.
The major benefits of a balanced diet are:
--> Growth and development
--> Weight management
--> Reduced risk of illness
--> Improved immunity
--> Provides energy
--> Lowers depression and anxiety
--> Supports mental health
Note: Every individual is different, and hence every person will have unique nutritional needs.
What Is The Importance Of A Balanced Diet?
Your body receives all the nutrients it needs to function properly from a balanced diet Without a well-balanced diet, your body is more vulnerable to illness, infection, and poor energy. When you do not obtain enough nutrition, you may experience the following frequent health problems:
--> Heart problems
--> Type 2 diabetes
--> Stroke, and sometimes
--> Cancer
What Are The Main Components Of A Balanced Diet?
A healthy, well-balanced diet usually consists of the following nutrients:
--> Carbohydrates (including starch and fiber)
--> Proteins
--> Healthy fats
--> Vitamins and minerals
--> Water
1. Carbohydrates
About 40 to 50% of a person’s diet should consist of carbohydrates because they are one of our body’s main sources of energy. It provides us with the energy we require to get through the day.
2. Proteins
The main important nutrient for helping the body generate and repair new cells is protein. Additionally, it is essential for growth and development during the various stages of life. Protein should make up 20 to 25% of a person’s daily calorie intake.
Note: We cannot exclude protein from our balanced diet because it is the only component our body requires to grow muscles.
3. Healthy Fats
In reality, our body cannot produce fat on its own. Therefore, it is important to include healthy fats (unsaturated fats) in a balanced diet. Healthy fats should make up 10 to 15% of a person’s daily calorie intake.
Note: Healthy fats should be used in moderation for good health.
4. Vitamins and Minerals
In order to promote metabolism, nerve and muscle function, bone health, and cell production, vitamins and minerals are necessary micronutrients that must be included in a balanced diet.
5. Water
Without drinking water, no one can survive. So it is impossible to imagine a life without water. Water regulates body temperature, lubricates joints, and protects the body’s major organs and tissues from damage.
Note: Make sure you drink at least 8 glasses (2 litres) of water every day.
What Foods Should Be Included And Avoided In A Balanced Diet?
A balanced diet contains a variety of foods from the following food groups:
--> Fruits
--> Vegetables
--> Proteins
--> Dairy products
--> Whole grains and
--> Healthy fats
1. Fruits
Fruits are an excellent source of fiber and other nutrients. Fruits have a lot of sugar content, but unlike other artificially processed sweeteners, this sugar is natural. Incorporate seasonal fruits, which provide more nutrients than imported fruits.
Note: If you have diabetes, consult your doctor or a dietician, who can give you advice on which fruits to choose, how much to eat, and when to consume them.
2. Vegetables
Veggies provide essential vitamins, minerals, and antioxidants. Include dark leafy greens such as spinach, green beans, broccoli, etc.
3. Proteins
Proteins are essential for a variety of functions, including muscle growth and maintenance.
Animal-based proteins are:
--> Red meat
--> Poultry (chicken) and
--> Fish (salmon, sardines)
Note: Avoid processed meats because they are loaded with extra preservatives. Use fresh, unprocessed meat at all times.
Proteins can also be founded in pulses. They are:
--> Moong dhal
--> Urad dhal
--> Legumes
Plant-based proteins are:
--> Nuts (almonds, walnuts)
--> Legumes and peas
--> Sunflower seeds
--> Soy products (tofu)
4. Dairy products
It provides essential nutrients such as protein, calcium, and vitamin D.
Milk-based products are paneer and curd.
There are a variety of dairy-free products available for those who adopt a vegan diet. They are:
--> Flax seeds
--> Soy products and
--> Oats
5. Whole grains
Whole grains are classified as complex carbs, which are the primary source of energy required by our body to function properly. Food options for whole grains include wheat, millet, brown rice, oats, etc.
6. Healthy fats
Unsaturated fats are a source of healthy fats. Food options for healthy fats include:
--> Polyunsaturated fats (flax seeds, sunflower seeds, etc.)
--> Monounsaturated fats (olive oil, sesame oil, etc.)
--> Saturated fats (butter and ghee) – but only in moderation.
How Can You Maintain A Balanced Diet?
I have suggested some advice here based on my knowledge and experience to help you maintain a healthy eating routine.
1. Make a meal plan and write it down
A monthly and weekly meal plan should be planned and maintained. It can help you in maintaining a well-balanced diet. Make sure you include each food group in your daily plans for meals and snacks.
2. Eat food that contains all of the main components
Consuming foods from all the main components (food groups) is one of the essential guidelines for eating a balanced diet. Each food group provides different essential nutrients that your body needs. Make sure you are consuming foods from such groups every day.
3. Consume at least 3 meals per day
The amount of food you consume throughout the day needs to be balanced. It is important to consume regular and frequent meals throughout the day.
4. Drink plenty of fluids
To stay hydrated, consume water, sugar-free drinks, and foods rich in water content, such as watermelon, muskmelon, cucumber, etc.
5. Measure the number of your proteins
A balanced diet must have sufficient amounts of all food groups, particularly proteins. The quantity of protein is important in healthy eating because too much protein can lead to health problems.
6. Consume less sugar and saturated fats
Foods that are high in sugar and fat are generally also high in calories. It may be challenging to keep up a balanced diet if you consume too much of these foods.
7. Physical activity is important
A healthy and balanced lifestyle should include physical activity. Maintaining weight and health can be improved by regular physical activity.
Final Thought
The main aim of a balanced diet is to load up the plate with food with fewer calories. You may get all the nutrition your body needs and have energy from a well-balanced diet. Consult your doctor if you are having trouble maintaining a balanced diet or eating certain foods.
Disclaimer: I have provided information about a balanced diet based on my experience and understanding. Always get medical advice before beginning a balanced diet.