What is Balance Diet and why it is important?

WHAT IS BALANCED DIET?


 A balanced diet consists of whole grains, fruits, vegetables, dairy, lean proteins, and healthy fats. These parts are all very important but portion control allows for all these foods to provide adequate nutrition to the body. Eating excess amounts of any part of the food group can lead to an imbalance which is why it is important to find the right balance. Carbohydrates such as whole grains, fruits, some dairy products, and vegetables are where half of your fuel should come from. Healthy fats make up a quarter to a third of calories of a healthy diet. Protein such as lean protein and some dairy are less than a quarter of the calories. Maintaining a healthy diet can be easy by follow three easy steps.
  • Choose whole grain choices for pasta, bread, crackers, chips, and cereals
  • Choose low fat dairy options for milks, yogurts, and cheeses
  • Consume at least 2 pieces of fruit and 2 ½ cups of vegetables per day
These recommendations are for adults as recommended by the Academy of Nutrition and Dietetics.

WHY BALANCED DIET IS IMPORTANT?
  1. Prevents diseases and infections. When you eat the full range of vitamins, minerals and other nutrients you improve your immune system and your healthy diet may even help prevent diseases like cancer, heart disease, diabetes, and stroke.
  2. Helps you control your weight. Most people at some point want to lose weight or gain weight – eating a balanced diet helps you control your weight and maintain it over time. It is not feasible to be on a weight-loss diet forever – a balanced diet is the only way to healthily control your weight in the long term.
  3. Improves your mental health. Getting the right mix of nutrients can help to ease symptoms of depression and anxiety – looking after yourself by eating well is essential as you take steps to good mental health.
  4. Good for growth. A balanced diet is crucial for children and adolescents. As the body grows it is important to receive the right nutrients so that cells are built and maintained and the body grows at the right pace.
  5. Better skin and hair. A healthy balanced diet also improves your looks. Eating well contributes to healthy skin and hair and a “glow” that makes you look younger.

HOW TO TAKE BALANCED DIET?

To maintain your healthy eating habits, try the following tips.
Add More Fruits & Veggies
  • Mix veggies into your go-to dishes. Swap meat for peppers and mushrooms in your tacos or try veggie pasta instead of grain pasta like one made out of black beans for more plant-based protein.
  • Use fresh fruits and veggies whenever possible. Watch for sodium in canned veggies and look for canned fruit packed in water instead of syrup.
  • Pack your child’s lunch bag with fruits and veggies: sliced apples, a banana or carrot sticks.
Prepare Healthy Snacks
  • Teach children the difference between everyday snacks such as fruits and veggies and occasional snacks such as cookies and sweets.
  • Keep cut-up fruits and veggies like carrots, peppers, or orange slices in the refrigerator.
  • Prepare your meals for the week by making them ahead on weekends or on a day off.
Reduce Fat, Salt, and Sugar
  • When eating out, choose baked or grilled food instead of fried and do the same at home.
  • Make water your go-to drink instead of soda or sweetened beverages.
  • Read labels on packaged ingredients to find foods lower in sodium.
  • Reduce amounts of salt added to food when cooking and use herbs and spices instead to add flavor like paprika, turmeric, black pepper, garlic or onion powder.
Control Portion Sizes
  • When preparing meals at home, use smaller plates.
  • Don’t clean your plate if you’re full, instead save leftovers for tomorrow’s lunch.
  • Portion sizes depend on the age, gender, and activity level of the individual.
Practice Healthy Eating in School
  • Bring healthy snacks into your child’s classroom for birthday parties and holiday celebrations, instead of providing sugary treats.
  • Pack healthy lunches for children including whole grains, fruits and veggies, and fat-free or low-fat dairy products.

Comments

Post a Comment

Popular posts from this blog

What is the best way to stay healthy?

1.  Wake Up Early " The early morning has gold in its mouth ," said Benjamin Franklin. You would have read this advice a zillion times, but trust me it works, it really does. One very significant benefit of waking up early is reduced stress level. When you rise early, it eliminates the need to rush in the morning. You can then start your day on an optimistic note and such positivity often stays with you throughout the day. Also When you are in harmony with the nature's cycle, nature will bless you with good health. 2.  Move your Body Keep yourself physically active. You can play a sport, go for running , do some weight lifting , practice asanas ,dance or whatever you like. Sitting for prolonged hours has tremendous ill-effects for health. Try with small things like taking up stairs instead of elevator, walk instead of taking a car and slowly increase your fitness goals and work on them. 3.  Eat clean and healthy Keeping yourself physically active doesn...
Read more

What's the best way to increase productivity?

What's the best way to increase productivity? Here are some ways to life a productive life and make it easier. Get up  one hour earlier .  Learn to be a morning person. Do the  most important thing  in the morning. Stop complaining  about not having sufficient time. Take time to  plan  and  prioritize . Focus  on your  progress ,   and not only outcome. Set routines(that will free up your brain power). Avoid  multitasking . Focus  on minutes , not hours. Let go of imperfections  and kickstart anyway. Leave some free time in your routine. Keep equipping yourself with  practical  skills. Increase your exposure to new experiences. Practice self care  - take care of your personal health so that you have the energy to do what you want. Be curious and ask questions all the time. To learn something new,  teach   others  how to do it. When you are working, use your smartp...
Read more

HEALTH IS WEALTH

HEALTH IS WEALTH Health is wealth. There is nothing in our life that is more valuable than good health. Without health there is no happiness, no peace and no success. A person with bad health cannot enjoy the pleasure of being wealthy. Health is more valuable than money. Money cannot buy health and happiness. But a healthy person remains in a state of bliss and happiness. A healthy person is completely free from any illness or injury. A person with sound health enjoys a stable health that also includes a healthy mental condition. Our health depends upon several factors, such as food, pollution, sleeping habits, mental condition, air, water and sunlight. Morning walks and Physical exercises are very helpful for the fitness of our mind and body. We should take proper care of our health so that we can enjoy our life completely. When we are ill or we do not want to play or work, our bad health robs us of sound sleep and appetite. Life becomes a burden for one, who is constantly a...
Read more