Balanced Diet : The stability of good Health

verifier1

Department of General Medicine

A balanced diet means  obtaining the right types and quantities of foods and drinks to supply nutrition and energy for maintaining the body cells, tissues, and organs, and for supporting normal growth and development.

In order to get  indeed balanced nutrition, you should  acquire the most of your daily calories from fresh vegetables and fruits ,whole grains, and lean proteins.

Importance:

A balanced diet is significant because your body’s organs and tissues need proper nutrition to work successfully. Without good nutrition, the body is more  vulnerable to disease, infection, fatigue, and poor performance. Children with a poor diet leads to risk of growth and developmental problems. Bad    consume habits can continue for the rest of their lives.

Calories:

The number of calories in a meal is a estimate of the amount of energy stored in that food. Body uses calories from food for walking,breathing thinking and everything else it does. The average person needs to  ingest about 2,000 calories every day to  keep his or her weight.

A person’s daily calorie intake should be based on gender,age and physical activity level. Males generally need more calories than Females,and active people need more calories than inactive people.

The succeeding examples of calorie intake are based on U.S. Department of Agriculture (USDA) guidelines:

Children ages 2 to 8 :1,000 to 1,400

Active women ages 14 to 30 : 2,400

Inactive  women ages 14 to 30 : 1,800 to 2,000

Active men ages 14 to 30: 2,800 to 3,000

Inactive men ages 14 to 30: 2,000 to 2,600

Active men and women over 30: 2,200 to 3,000

Inactive men and women over 30: 1,800 to 2,200

How to acquire a Balanced Diet

There are five groups consisting of fruits,vegetables, grains, dairy and a protein group which includes poultry,meat,fish and nuts.

Fruits:

Besides being a significant source of nutrition, fruits make  rapid and tasty snacks. Choose fruits that are in season in your area—they are fresher and supply  the most nutrients.

Vegetables:

Vegetables are primary sources of necessary vitamins and minerals. Dark, leafy greens generally contain the most nourishment and can be eaten at every meal. Examples include spinach, broccoli,kale, green beans and collard greens.

Grains:

In the United States, we  ingest refined white flour more than any other grain. During the this process, the hull of the grain—the outer shell—is removed. Regrettably, the hull is where the majority of the grain’s nutrition lies. Whole grains, which are produced using the entire grain, including the hull,  give much more nutrition. Try switching from white to whole-grain breads and pastas.

Proteins:

Meats and beans are main sources of protein, which is essential for proper muscle and brain growth. Lean, low-fat meats such as chicken, fish, and certain cuts of beef and pork are the best choice.           Detaching the skin and trimming off any visible fat are easy ways to lower the amount of fat and cholesterol in meats.

Nuts and beans, such as peas, almonds, lentils,sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are outstanding sources of protein and are healthy option to meat.

Dairy:

Dairy products supply vitamin D, calcium and other necessary nutrients. However, they are also major sources of fat, so it is best to choose lower-fat or fat-free cheeses, milk, and yogurt.

Oils:

Oils should be used sparingly.Choose for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace  oleaginous vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a  huge  number of empty calories.

Your body needs energy to labour normally and keep you alive. You acquire this energy from nutrients in the food that you eat - mostly, carbohydrates, fats and proteins. Vitamins and Minerals are other nutrients that are also  major in your diet to help your body stay healthy.

Reference:

• Eating a balanced diet;From NHS Choices
• Balanced Diet;  Healthline; by Brian Krans ; Published on July 18, 2012
• Balanced Diet from Safe food
• What is a Balanced Diet?;Calorie count.
• How to Maintain a Balanced Diet;Wiki How.
• Eat a Healthy, Balanced Diet; PCD Fountation.