What is a balanced diet? Benefit and elements?
A balanced diet is a diet consisting of a variety of foods in certain quantities and proportions so that calories, proteins, minerals, vitamins and alternative nutrients are adequate and a small portion is reserved for nutrients. In addition, a balanced diet should contain bioactive phytochemicals such as dietary fiber, antioxidants and nutraceuticals that have positive health benefits. A balanced diet should contain 60-70% of total calories from carbohydrates, 10-12% from protein and 20-25% of total calories from fat.
health benefits of a balanced diet
Healthy eating increases energy, improves the way your body functions, strengthens your immune system and prevents weight gain. There are other major benefits as well.
A balanced diet meets your nutritional requirement. A varied, balanced diet provides the nutrients you need to avoid nutrient deficiencies.
Prevents and treats certain diseases. Eating healthy can prevent the development of certain diseases like diabetes, cancer and heart disease. It is also helpful in treating diabetes and high blood pressure.
Following a special diet can reduce symptoms, and help better manage the disease or condition.
Feel energized and manage your weight. A healthy diet will help you feel good, give you more energy, and help fight stress.
Food is a mainstay of many social and cultural functions. Apart from nurturing properties, it helps in facilitating relationships between individuals.
elements of a balanced diet
All the essential elements are present in a balanced diet in the right quantity and proportion. Due to which the complete development of our body takes place. To know what is called a balanced diet, it is very important to have knowledge of the elements present in it.
The 7 main nutrients of a balanced diet are shown below.
Carbohydrate
Vitamin
Minerals
Fat
Protein
Fiber
Water
Carbohydrate
The body needs energy to do daily physical and mental work. Our body mainly gets this energy from carbohydrates. Carbohydrate should be 60 percent in the daily food of a normal human being. Carbohydrate is abundant in rice, wheat, potato, banana, corn, oats etc.
Vitamins
Vitamins are an organic compound found in natural foods. It is helpful for humans to fight against various diseases. Vitamins keep all parts of the body healthy and healthy.
There are many types of vitamins.
Some are vitamin-ish types.
Vitamin-A, Vitamin-B, Vitamin-C and Vitamin-D, Vitamin-E, Vitamin-K, Vitamin-B complex etc.
Vitamins are in small amounts in different foods. Mainly green vegetables, fruits, milk, butter, meat, fish etc. are good sources of vitamins.
Vitamin deficiency can lead to many diseases. Therefore, it is very important to consume vitamin-rich food in a balanced diet.
Taking multivitamin tablets for vitamin supplementation has become common nowadays. But it is better to take vitamins from natural food i.e. green vegetables, fruits etc.
Minerals
Minerals found in food are inorganic substances which are very important for the growth and good health of the human body. It helps in extracting energy from food items. Even though the body needs minerals in small quantities, its deficiency can lead to many diseases.
Some examples of minerals are iron, iodine, calcium, phosphorous, sodium, potassium, magnesium etc. Each mineral is required in a particular quantity by a human being.
Main sources of some minerals:-
Iron: Spinach, green leafy vegetables, meat, eggs, dried fruits, etc.
Calcium: Milk, Egg, Almond, Papaya, Carrot etc.
Iodine : Salt, salt, sea fish, crabs, containing iodine.
Potassium: Pineapple, Apple, Orange, Papaya, Banana, Lemon, Tomato, Cucumber etc.
fat
One of the main ingredients of the Balanced diet is fat. Fats provide more energy than carbohydrates. Fat also helps the human body to absorb vitamins. Fat also regulates body temperature.
It is mainly of two types. Saturated fat (saturated fat) and unsaturated fat (unsaturated fat). Unsaturated fat is better for the human body and especially for the heart.
We get good fat i.e. fat from meat, fish, milk and its products, almonds, mufli etc.
protein
It is a complex substance made up of amino acids. Protein is most important in the building of the body. That is why protein is also called body building food.
Protein makes new cells in the body and repairs old cells. Mainly the role of protein is important in the growth of skin, hair, muscles, bone of human body. Therefore, protein is needed the most by small children and pregnant women.
Meat, fish, meat, milk, almonds, cheese, soybeans, peas, lentils etc. are sources of food protein.
fiber
It is a type of carbohydrate which the human body cannot digest. But it is helpful for the digestive process of the body. By taking a diet containing fiber daily, the digestive system remains fit and remains hungry to eat. It controls the blood sugar level of the human body.
Mainly plant products are sources of fiber. Such as whole grains, pulses, potatoes, fresh fruits and vegetables, almonds etc.
Role of water in balanced diet
A balanced diet cannot be complete without water. Water was life. Water helps in absorbing all the other nutrients or elements from the food. With the help of water, the waste things from the human body are removed through urine and sweat.
An adult should drink at least 8 to 10 glasses of water daily.
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