Balanced diet plays a key role in upholding the radiant health
Balanced Diet Definition
A balanced diet is a food regime that provides your body the essential nutrients to function appropriately. It’s not a crash diet but consists of many macronutrients like carbohydrates, proteins and fats together with micronutrients that include minerals and vitamins. In order to get a good balanced nutrition, you need to obtain the majority of your regular energy from fresh vegetables and fruits, lean proteins and whole grains.
Importance of balanced diet
A balanced diet is of extreme prominence for the body to function appropriately. It needs both minerals and vitamins to maintain cells, tissues, and organs. It also helps in upholding a healthy weight, moderates body fat, delivers your body with sufficient energy, upholds good sleep, and finally gives a feeling of well-being.
Need to have a healthy balanced diet
Consumption of a healthy, balanced diet plays a key role in upholding radiant health. The utmost important of all is to have the real balance of minerals and vitamins. Thiamine called as vitamin B1 needed for enhancing the metabolism and found in nuts, legumes, and seeds. Ascorbic acid called as vitamin C assists in iron absorption and guards the complete immune system; it is found in citrus fruits and vegetables like potatoes, tomatoes, lettuce etc. Cobalamin named as vitamin B12 is used in forming new cells, found in poultry, meat, fish, eggs, seafood, milk and dairy products. Finally, Vitamin A is a fat-soluble vitamin that is found in foods like carrots, sweet potatoes, dark leafy greens, fish, bell peppers, liver, and tropical fruits.
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Components of a balanced diet
It is a combination of five main food groups that consists of minerals and vitamins, carbohydrates, proteins, and fats.
- Minerals and Vitamins
These micronutrients maintain metabolism, nerve and muscle functions, bone functionalities and cell production. Both fresh fruits and vegetables are vital sources of minerals and vitamins including dietary fiber, potassium, folate (folic acid), vitamin C and vitamin A. Simple carbohydrates like fructose and glucose are also found in vegetables and fruits.
Carbohydrates are the major source of energy for voluntary and involuntary functions of the human body. Consume carbohydrates that include entire grains like wheat, brown rice, jowar, ragi, bajra, quinoa, oatmeal, and potatoes amid others. Hereafter, carbs should not be ducked and they should be a part of your regular diet.
Proteins are required to aid your body to repair cells and regenerate. Proteins are also significant for growth and development in the early stages of adolescence, childhood and pregnancy. Around 30 to 35% of your regular diet should comprise of proteins found in pulses like grams, dals, peas, chickpeas, lentils, peanuts, beans, milk, fish, eggs, and meat.
Fats provide energy that is provided by vitamins and synthesize hormones. There are three types of fats called, polyunsaturated like flax seeds, walnuts, etc.; monounsaturated fats like omega-3 fatty acids and olive oil like walnuts, fish oil, etc.
Oil is one of the foremost ingredients used in cooking. Vegetable oil is the biggest villain that is used in cooking as it comprises fat that is harmful to the human body. As an alternative, you can go for the unrefined or cold pressed oil that has higher nutritional values when compared to unrefined oil.
Balanced diet for Women
A woman’s nutritious requirements are different from men. For example, a woman needs more iron than man because of her monthly menstrual phases. Here comes the chart with 5 meals exclusively provided for women.
Breakfast – Breakfast is the utmost vital meal of the day. Fill your breakfast meal with proteins like 2-3 tousled egg whites with a grain toast and a fruit or a cup of fruit oatmeal with sprouts salad. Protein kick starts your metabolism and retains you feeling fuller for a long time all through the day.
Mid-morning Snack – A handful of dry fruits pooled with nuts or seeds, offers proteins and healthy fats to retain you full till lunch. Joining dry fruits with nuts can help in maintaining sugars in the body.
Lunch – Select carb-rich foods that will fund energy and proteins like a bowl of chicken/ dal/ fish curry with roti or brown rice and a vegetarian salad. You could also embrace chicken sandwich with plenty of vegetables.
Snacks– Having small snacks will retain your energy levels high and you can pick from a variety of wholesome options like Nature Valley’s granola bar or Apple cinnamon granola bar or you can have a handful of nuts.
Dinner– The supper should be a mixture of proteins and carbs. You can also include oily fish dishes that are rich in omega 3 fatty acids such as salmon and mackerel, which is beneficial for healthy skin and hair. Cram your dinner bowl with a choice of colorful vegetables.
Bedtime – A full glass of low-fat milk with a pinch of elaichi can give you good sleep.
Balanced diet for Men
Men need to have a proper healthy diet that will aid to build up their stamina and keep them energetic all through the day.
Breakfast – Boost your metabolism by beginning the day with breakfast that is filled with proteins. If you have the habit of going to the gym, you must have a protein rich breakfast for muscle repair and recovery. You can take in veg poha with eggs or khichdi /upma with veggies or chila with chutney and sprouts salad.
Eggs are the finest choice as it will offer you the energy for a complete day.
Snacks– Looking for savory foods? Go for seeds and nuts or just have a fruit bowl with some nuts.
Lunch – You can make a blend of foods with proteins and carbs. Go for rice with chicken, dal or paneer. You can eat a sandwich topped with fish or chicken with many salads and boiled vegetables.
Snacks– You can pick snacks that are vibrant for satisfying your energy heights. You can also have an Apple cinnamon granola bar or avocado salad.
Dinner – Join carbs with vital fats that your body can make use for overnight development and repair. Have a dish of boiled quinoa with chicken curry and blithely sauteed vegetables. You can also have roti with vegetables and a chicken soup or a dal soup.