What is a balanced diet?
Speaking of a proper and balanced diet, it includes green vegetables, fruits, fat-free or low-fat dairy products, grains as well as lean, beans, eggs and nuts. Apart from this, the things that should be avoided in a balanced diet are saturated and trans fats, sodium and added sugars. Along with this, the quantity of food also has to be controlled.
While 1,200-1,500 calories may be sufficient for women, a 1,500-1,800-calorie diet may be sufficient for men. It may vary according to the age and physical condition of the person. In such a situation, you can also take information about this from a dietician.
Why is a balanced diet important?
A balanced diet is necessary for any person because it provides the right and adequate nutrients to the body. When the body gets enough nutrients, physical activity is also good. This can prevent obesity and many other problems from flourishing. We will tell about these in detail through a balanced diet chart, which can be adopted to keep the body healthy.
Benefits of Balanced Diet
The elements of a balanced diet are important for the body and it also has many benefits. Below we are telling the benefits of a balanced diet based on scientific research.
For the immune system
Vitamins and minerals are the main elements of a balanced diet, which can boost the body’s immune system. This can help in keeping many types of problems away.
Controls weight
The importance of a balanced diet can be to keep weight under control. Nowadays, almost everyone is facing the problem of weight gain and obesity due to eating more external and oily food. In such a situation, if a balanced diet is consumed along with exercise, then weight can be controlled.
The risk of diseases is reduced
Due to not taking the right diet and eating more unhealthy things, the risk of various diseases can start increasing. In such a situation, if the right and balanced diet are taken regularly, then the risk of obesity, heart disease, diabetes and cancer along with many other diseases can be reduced.
The body gets energy
By consuming a balanced diet, the body gets the necessary nutrients, which can work to provide energy to the body. Due to this, there is no feeling of weakness in the body for a long time, due to which the person feels fit and healthy. In such a situation, it can be said that the benefits of a nutritious diet can help in increasing the energy of the body.
For mental health
Sometimes with age, people start having forgetfulness and many other mental problems. Apart from this, many people also have problems with stress. Some people also suffer from frequent mood swings and the reason for this may be related to an unbalanced diet. In such a situation, if a balanced diet is taken, then these problems can be relieved to some extent because eating can also have an effect on mental health.
Adequate sleep
The effect of a balanced and healthy diet can also be visible on the quality of sleep. A research published on the website of NCBI (National Center for Biotechnology Information) states that a healthy diet can help in getting good sleep.
Essential Elements of Balanced Diet
Protein
It is one of the essential nutrients for the body. It is essential for the overall health of a person. This can help strengthen the muscles. However, the amount of protein that should be intake depends on the age of each person. Also, it depends on how much physical labour they are doing. Foods like cottage cheese, egg, milk and peas can be consumed for protein.
Carbohydrates
Carbohydrates provide energy to the body and if taken in the right amount, they can be beneficial in preventing many diseases. There are two types of carbohydrates, good and bad. If the right carbohydrates are intake, then it can prove beneficial for health.
For good carbohydrates, you can consume brown rice, low-fat milk, potatoes and bananas. At the same time, harmful carbohydrates are present in oily foods like french fries and sweet foods like chocolate, ice cream, cookies or white bread. So, keep a distance from them.
Minerals
Iodine, iron, calcium and potassium are important minerals. They remove the lack of blood in the body and bones can be strong. Apart from this, it can also keep the muscles and nervous system of the body right. In addition, it can also keep hormones balanced.
Fat or sugar
Many people think that fat and sugar are not right for us, but it is not completely correct. Excessive consumption of anything can harm the body. Therefore, include the right amount of fat and sugar in the diet and stay away from processed foods.
Vitamins
Vitamins also play an important role in a balanced diet. There are many types of vitamins and each vitamin has its own benefits for the body. Some are important for skin, some for bones, some for immunity, some for blood, some for muscles. Vitamins will be available in sufficient quantities in walnuts, fish, spinach and many other things.
Fibre
Talking about a balanced diet, it is also necessary to have fibre in it. Consuming a diet rich in fibre is essential for the digestive system. According to the Heart Foundation’s advice, adults should consume about 25-30 grams of fibre daily. Children between the ages of four and eight should consume 18 grams of fibre per day.
Girls ages 9 to 13 need 20 grams and girls ages 14 to 18 need 22 grams of fibre. On the other hand, if we talk about boys, then boys between the ages of 9 to 13 need 24 grams and boys between the ages of 14 and 18 need 28 grams of fibre per day. Consuming fibre can reduce the risk of many physical problems such as abdominal discomfort, bloating, constipation and heart disease ( 9 ).
Green vegetables
It can be good to consume vegetables for the supply of nutrients. This is an easy way to incorporate a balanced diet into your daily diet. The sources of a balanced diet include green leafy vegetables like spinach, coriander and greens etc. In addition, carrots, cucumbers, beans and other vegetables can be included. If someone does not like such vegetables, then they can also make soup and drink it.
Fruits
Like vegetables, fruits should also be included in your diet. They not only contain essential nutrients but are also digested quickly. Also, if someone feels like eating something, they can eat fruits as a snack to pacify their little hunger. If someone does not like to eat fruits, then they can also take them in the form of juice.
Water
Along with eating, it is also necessary to drink the proper amount of water. Even by drinking less water, the body becomes a home of diseases. So, drink the proper amount of water to keep yourself hydrated and keep yourself away from diseases. Drink at least eight to ten glasses of water every day.
Balanced Diet Chart
The importance of a balanced diet is high in everyone’s life. Here we are sharing Nutrient Chart for 24 Hours. By including these diets in the routine, healthy life can be led.
| TIME | WHAT TO EAT |
| Waking up in the morning (6 to 7 am) | A glass of lukewarm water should be drunk as soon as you wake up in the morning, you can also squeeze half a sliced lemon for taste. It helps to remove toxins from the body. |
| Breakfast (8 to 9:30 p.m.) | Fruit intake must be preferred during breakfast in raw or juice form. Because fruits are easy to digest and fulfil the requirements of vitamins in our body. |
| Brunch (10:30 to 12 noon) | This time you can eat one or two fresh fruits and as well as dry fruits. Apart from this, you can have a sandwich of brown bread. |
| Lunch (1 to 2 p.m.) | At lunch, you can eat cooked pulses with fried rice with a variety of salads. Also add broccoli, paneer, bean curry and bread. You can also eat any other vegetable of your choice instead of this and definitely take salads along with it. |
| Evening snack (4:30 to 6 pm) | Flaxseed milk, Almond milk, Tea, coffee, soup and fruits or dry fruits can be consumed during this time. |
| Dinner (7 to 9 p.m.) | It is said that Harvey food should not be taken at night. Because of the absence of sunlight, our metabolism functions slowly at night. Eat only as much as is necessary. And absolutely avoid meat or chickens during this time. You can also drink Cow Milk. Flaxseed milk, Almond milk, before sleeping and add cardamom to it for taste. |
Note:* This balanced diet chart is given for samples only. You can also include other nutritious food and drinks according to your taste and desire in this diet chart. It is better that you can also ask a dietician once.
Some More Tips for Balanced Diet
Apart from the balanced diet chart or balanced diet chart, it is also important to take care of some other things, which can prove to be helpful in keeping healthy.
Along with daily food, dry fruits and fruits should also be taken.
Take the essential nutrients mentioned above through food.
Never miss a meal. Eat breakfast, lunch and dinner at the right time. If someone skips a meal at any one time, he may feel hungry more at once and his desire to eat increases, due to which he eats more in one go. This can lead to stomach related problems, weight gain problems as well as many other problems.
Do not consume excessive salt and sugar
Avoid eating more oily and junk food.
Along with a balanced diet rich in nutrition, exercise regularly.
The importance of a balanced diet is not only in our lives but along with it, it is also necessary to make changes in our daily routine. So wake up at the right time, sleep at the right time, get enough sleep and try to stay away from stress. This can help in avoiding many types of problems and make yourself feel young for a longer age.
Frequently asked Questions
What are the 7 things needed for a balanced diet?
A balanced diet requires carbs, protein, fat, fibre, vitamins, minerals and water. We have explained this in detail in the above article.
Can we recover by eating a balanced diet?
Yes, it is possible to stay healthy by eating a balanced diet.
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