Why a Balanced Diet is so important?
A balanced diet provides all the important nutrients, supports the body’s vital functions, and protects against infections and diseases. Read this article to learn more!
We require a balanced diet to get all the macro and micronutrients for the body. A balanced diet should properly combine carbohydrates, fats, proteins, and fibers. Whether on a weight loss journey or trying to gain weight, your diet should be balanced. An unbalanced diet can affect the vital functions of the body.
In our busy lives, we often don’t pay attention to what we eat and how much we eat. The presence of so many diet plans and food items makes it confusing. In this article, we will discuss the concept of a balanced diet, the importance of a balanced diet, how to follow a balanced diet in your routine, foods to avoid, and common mistakes.
What is a balanced diet?
A balanced diet contains all the nutrients in adequate quantities for the body to be healthy and disease-free.
A balanced diet provides the right amount of fats, carbohydrates, fiber, and protein necessary for the body.
Every food item has its specific nutritional value, our diet should incorporate all these foods in such a way that it fulfills our body’s nutrition requirements.
Note: A balanced diet contains all the nutrients required for the proper functioning of the body. A balanced diet nourishes and repairs the tissues and cells of the body.
What are the components of a balanced diet?
A healthy diet contains 50-60% carbohydrates, 12-20% protein and 30% fats. Below are the components of a balanced diet:
· Protein:
Proteins are the building blocks of our body, it helps in building and repairing tissues.
Protein also helps produce hormones and enzymes and maintains the immune system. Proteins are of two types, plant-based protein and animal protein.
1. Plant-based Protein- Plant-based protein includes walnuts, almonds, beans, lentils, peas, tofu, tempeh, and different soy products.
2. Animal Protein- Animal protein includes chicken, turkey, fish, eggs, mutton and beef. Avoid using processed meat, they are not good for health.
How much protein should you eat?
Protein comprises a quarter of your plate or 156 grams daily.
· Fruits:
Fruits are full of nutrients and a good source of vitamins and dietary fiber. They also can be used as an alternative to dessert.
Seasonal fruits can be added to our meals for vitamins, minerals, and antioxidants. Include various colored fruits in your meal to get the most nutrients.
Natural sugar (fructose) is present in fruits, it causes less sugar spike. Avoid consuming dried fruits and fruit juice regularly, it has high sugar content.
How much fruit should you eat?
Fruits comprise a quarter of your plate or around 250 grams daily.
· Vegetables:
Vegetables provide important vitamins, minerals, and antioxidants. Include different. Vegetables can be classified as follows.
1. Dark green vegetables – Broccoli, kale, spinach, green leafy lettuce, swiss chard, etc.
2. Red and orange vegetables- Carrots, pumpkins, sweet potatoes, tomatoes, butternut squash, etc.
3. Legumes- Lentils, peas, chickpeas, soybeans, broad beans, etc.
4. Starchy vegetables- Corn, white potatoes, turnips, winter squash, etc.
Include all forms of vegetables in your diet to get the most nutrients.
You can use vegetables as salads, soups, side dishes, or roasted.
How many vegetables should you eat?
Vegetables make up half of your plate if you are not eating fruits. Otherwise, it should be a quarter of your plate or around 250 grams daily.
· Grains:
Whole grains are complex carbohydrates and a healthy source of vitamins, minerals, and fiber as they contain the hull of the grain (outer shell) and center (wheat germ) which are not present in refined white flour used for making various breads and baked items.
You can replace your normal white bread and pasta with whole-grain bread and pasta.
Other healthy grains are oats, quinoa, wild rice, whole-grain cornmeal, dark rye, amaranth, etc.
How much grains should you eat?
Grains comprise a quarter of your plate or around 170 grams daily.
· Fats and Oils:
Fat is an important part of a balanced diet it helps in absorbing vitamin A, vitamin D, vitamin E, and vitamin K as these are fat-soluble vitamins.
Fats help the body in hormone production and maintaining a constant temperature.
It insulates and protects organs, cushions joints, helps brain function, and improves hair and skin quality.
Use healthy unsaturated fats and avoid using unhealthy saturated and trans fats.
You can use unsaturated oils like Sunflower oil , extra virgin olive oil , and safflower oil. You can also use foods rich in healthy fats like nuts, avocado, ground flax, fish, etc.
How much oil and fats should you take daily?
On average you take 50-70 grams of healthy fats daily.
· Dairy:
Dairy products are a rich protein, calcium, and vitamin D source. It is good for teeth and bones.
There are many low-fat dairy products available to limit the fat intake.
For vegans, dairy-free milk versions like milk from soy, oats, coconuts, nuts, and flax seeds are available
Dairy products include milk, cheese, yogurt, kefir, and buttermilk.
How much dairy products should you consume?
It is recommended that you eat 3 cups of dairy products daily.
Note: A balanced diet is a proper combination of protein, fruits, vegetables, grains, healthy fats, and dairy
What are the benefits of a balanced diet?
A balanced diet is necessary for overall health and wellness. It has numerous benefits such as:
· Manages Weight:
A balanced diet provides the necessary nutrients without extra calories that help maintain a healthy weight.
· Lowers the risk of chronic diseases:
A balanced nutritious diet lowers the risk of chronic diseases like diabetes, cardiovascular disease, hypertension, and certain cancers.
· Energizes the body:
A diet full of nutrients makes the body perform optimally, keeps it energetic, and improves its performance.
· Improves Digestion:
A healthy fiber-rich diet improves digestion, relieves constipation, and promotes a healthy gut microbiome.
· Strong Bones and Teeth:
An adequate quantity of calcium, magnesium, and vitamin D in the diet makes teeth and bones healthy.
· Good for Mental Health:
A healthy diet improves mental health, reduces anxiety and depression, and helps in mood regulation.
· Skin health:
The use of fruits, vegetables, and healthy fats improves skin health. It is beneficial in reducing acne, premature ageing, and other skin conditions.
· Hair health:
A balanced diet provides nutrients such as iron, vitamins, protein, omega-3 fatty acids, biotin, and zinc necessary for healthy hair.
· Better Immunity:
A healthy diet improves the immune system and helps fight infections and diseases.
Note: A balanced diet has many health benefits such as weight management, lesser risk of chronic diseases, improved digestion, healthy bones and teeth, good skin and hair health, and better immunity.
How to follow a balanced diet?
Eat a variety of food items in the right proportions to get all the nutrients. Some tips to follow a balanced diet are as follows:
· Consume Whole Grains:
Whole grains are rich in fiber and nutrients, you can have whole-grain foods such as brown rice, quinoa, oats, and whole-grain breads.
· Eat Fruits and Vegetables:
Consuming different types of fruits and vegetables in your every meal will provide fiber and other nutrients to the body.
· Protein-rich foods:
Foods such as chicken, lentils, beans, fish, and nuts will fulfill the protein requirement of the body.
· Consume dairy products:
Dairy products like milk, yogurt, cheese, and buttermilk provide calcium and other nutrients for the body.
· Drink Water:
Water is good for your digestion, skin, and metabolism. It also maintains body temperature. Drink at least 8 glasses of water daily.
· Control portion size and calories:
Some healthy food items such as cheese, nuts, and peanut butter are calorie-dense foods, consume them in moderation. Excess intake of such items can cause weight gain.
· Mindful eating:
Eat attentively, don’t watch television, and avoid using your mobile phone while eating. Mindful eating helps limit the calorie intake.
· Consume soup and stew:
Consume food that has a high water content such as soups, broth, and stews. In such a way you will feel full with fewer calories and your brain will get the signal of satiety.
Note: Eating different types of whole grains, fruits, vegetables, dairy products, and protein-rich food and following mindful eating leads to a balanced diet.
What foods should you avoid?
Limit empty-calorie food that does not provide nutrients. Following are such types of food.
· Refined Grains
· Refined Sugar
· Processed foods
· Red meat
· Processed meat
· Saturated and Trans fat
· Sugary drinks
· Alcoholic beverages
· Too much salt and sugar
· Food with a high Glycemic Index.
These food items should be avoided or replaced with healthier options like Jaggery, Whole grains, Chicken, Fish, and unsweetened drinks.
Note: The use of refined grains, sugar, processed meat, sweetened drinks, and alcoholic beverages is harmful to health and should be avoided.
What are the common mistakes to avoid?
Avoid the following mistakes while having a balanced diet.
· Less fruits and vegetables:
Fruits and vegetables are sources of vitamins, minerals, and fiber, lack of them can cause nutrient deficiency in the body.
· Overeating processed foods:
Processed foods contain unhealthy fats, and sugar and are high in calories which is harmful for the health.
· Meal skipping:
Some people skip meals to lose weight but it can hamper your metabolism and can create unhealthy eating habits like binge eating.
·Not drinking adequate water:
Water serves many important functions in the body. Drink at least 8 glasses of water to avoid health issues.
· Consuming too much salt:
Excess salt can cause high blood pressure and heart disease. Limit your salt intake.
·Eating excess trans and saturated fats:
Consuming trans and saturated fats can cause high cholesterol. So avoid red meat and deep-fried foods.
Note: Avoid common mistakes such as less consumption of fruits and vegetables, overeating processed foods, skipping meals, not drinking enough water, consuming too much salt, and eating trans and saturated fats.
Conclusion:
A balanced diet is the secret to good physical and mental health. It provides all the essential nutrients required for the body to perform optimally.
A healthy balanced diet energizes the body, helps in weight management, improves skin and hair quality, strengthens bones and teeth, lowers the risk of chronic diseases, improves digestion, and reduces anxiety and depression.
Consume all types of fruits and vegetables, lean protein like chicken and fish, nuts, whole grains, dairy products, and healthy fats.
Avoid processed meat, unhealthy (processed and trans) fats, excess salt and sugar consumption, and alcoholic beverages.
Manage your daily calorie intake, aim to count your calories, and plan your meals to get all the nutrients within the calorie limit. If you find it difficult to follow a balanced diet, consult a nutritionist or dietician.
Following a balanced diet doesn't mean eating tasteless, bland food, you can have your favorite desserts, chocolates, or fries occasionally, but don’t eat them often, keep the portion size small, and have mindful eating.
Remember, a journey of miles starts with a single step so don’t try hard to change your diet extremely. A slow and gradual approach will show the best results.
Frequently Asked Questions (FAQ):
· What are the types of food to eat in a balanced diet?
Major types of food are proteins, whole grains, vegetables, protein, and healthy fats.
·What are healthy carbohydrate foods?
Choose complex carbohydrates such as whole grains, quinoa, legumes, beans, and lentils.
· How to follow a balanced diet with less salt and sugar?
Avoid processed food and sweetened drinks. Try to eat home-cooked fresh food. Replace your desserts with fresh fruits.
· How to eat a balanced diet if I have an allergy?
A balanced diet provides the flexibility to customize it according to your requirements. You can replace the allergy-causing foods with their healthy alternatives.
· How many meals should I eat daily?
Eat every 4 to 5 hours, and have an early dinner, it will maintain energy levels and improve metabolism.
· Will eating at parties and social gatherings affect my diet?
Yes, if done regularly, while in the party eat mindfully in small portion sizes, and limit sweet, high-fat, and deep-fried foods.
· How to analyze if my diet is balanced or not?
Assess your food choices, if you consume a balanced diet you should feel energetic throughout the day, and your digestion should be proper. In case of any doubt consult the dietician or nutritionist.