Importance of Balanced Diet in a healthy lifestyle is crucial for maintaining good health. A balanced diet combines the recommended nutrients and food groups, which include vegetables and fruits; protein foods (meat, fish, poultry and beans); carbohydrates; fats; and water.
A well-balanced diet can help reduce your risk of heart disease, cancer, and diabetes and make you feel better. It’s important to avoid processed foods that are high in sugar and saturated fat.
Carbohydrates
Carbohydrates provide most of the energy your body needs. They are turned into glucose (blood sugar) or glycogen for immediate use or stored as fat. Eating a variety of carbohydrates is important for maintaining good health. Some carbohydrates, like those found in sweets and processed foods, increase the risk of type two diabetes, cardiovascular disease and some cancers, whereas others, like whole grains, legumes and vegetables, offer more nutritional value.
Choose carbohydrates that are low in added sugars and provide vitamins, minerals and dietary fiber, such as whole grains, beans, peas and lentils, fruit and dairy products. Avoid high-sugar beverages, candy and baked goods.
Proteins
A healthy balanced diet includes a variety of foods that provide protein, carbohydrates, fats or lipids, minerals and vitamins. It also avoids empty calories like added sugars, salt and saturated fats. In addition, it includes a healthy amount of water to hydrate the body.
A balanced diet provides the energy your body needs to function at its best. Without it, your health will suffer from infection, fatigue, poor performance and nutrient deficiencies that contribute to disease and chronic health conditions. In addition, it will help you lose weight and maintain a healthier lifestyle.
Fats
Fats provide essential fatty acids that your body uses as building blocks to make cell membranes and nerve tissue (including the brain), hormones, and help absorb fat-soluble vitamins A, D and E. Cut back on foods with unhealthy (saturated) fat such as red meat, poultry skin, full-fat dairy and many packaged or fried savoury snacks, and choose heart healthy unsaturated fats such as olive oil, cooking margarine, nuts and seeds.
Like carbohydrates and protein, fats are a source of energy. However, a gram of fat provides more than twice as many calories as a gram of carbohydrate or protein.
Vegetables
A healthy balanced diet includes plenty of vegetables. Vegetables are low in calories and fat but provide essential nutrients like dietary fibre, vitamins (particularly vitamin A and C), minerals (including iron and calcium) and antioxidants.
While most people can agree that a carrot is a vegetable, it’s less clear whether a tomato or an artichoke is. These foods are grouped together because they are leafy or herbaceous, non-woody short-duration plants that are harvested in the immature state.
Eating a variety of vegetables, especially those that are rich in vitamin A and C, may reduce your risk of cancer and chronic diseases.
Fruits
Fruit and vegetables provide a range of health-boosting vitamins and minerals. They are low in saturated fat, salt and sugar. They are also high in dietary fibre, which may help prevent constipation and lower cholesterol levels and blood pressure. Fruits, such as citrus fruits and berries, contain health-protecting flavonoids.
Aim to eat at least 5 portions of fruit and vegetables a day. A portion is 80g. Try to choose whole fruits rather than juice, as they contain fewer calories. Women who are pregnant or breastfeeding need adequate folate, which is found in some fruit. Folate helps reduce the risk of neural tube birth defects such as spina bifida.
Dairy
Eating a balanced diet is important for good health. It supplies your body with the fuel it needs to work efficiently. Without it, you may experience problems like fatigue, disease and low performance.
Dairy foods are an essential part of a healthy diet, and they provide many key nutrients. They provide about 52-65 % of the RDI for calcium and are also a source of protein, potassium and phosphorus.
Despite what some claim, dairy is not unhealthy and can be eaten in moderation. In fact, research shows that dairy can even help people lose weight and keep it off in the long term.
Water
Water provides hydration and carries nutrients throughout the body. In addition, it boosts immunity and regulates body functions. It also helps maintain a healthy weight and protects against vitamin, mineral and other nutritional deficiencies.
Drinking enough fluids is important to prevent dehydration, which can cause headaches. It is recommended to drink 6 to 8 glasses a day. Choose beverages like water, lower fat milk and unsweetened tea or coffee, which have no added sugars. Avoid sugary soft drinks and fruit juices that contain added sugars, as these can increase your calorie intake.