What is Balanced Diet? The diet which helps to maintain & improve overall health is a Balanced Diet. Eating a Balanced diet is not about rigid restrictions or bare yourself of the foods you love. The key is eating them only once in a while and balancing them with healthier foods. In simple words we can say, replace your processed food with real food. Healthy eating is all about balance. Eating food that is way close to nature can make a huge difference in your daily life.
The essential Dietary Nutrients provided by Balanced diet are:-
Fiber is also known as Roughage, is the portion of plant-based foods, such as whole grains, fruits, vegetables, nuts, and beans, that your body can’t digest. It is an important source of food.
Fibers are classified into 2 parts:-
- Soluble fibers
- Insoluble fibers
1. Soluble fibers
Fibers that easily dissolve in water and break down into a gel-like substance in the part of the gut known as the colon. Good sources of soluble fibers are barley, oatmeal, beans, nuts, and fruits. It also helps to reduce cholesterol and sugar levels.
2. Insoluble fibers
Fibers that do not dissolve in water. These are bulky fibers and it also prevents constipation. Good sources of insoluble fibers are whole grains, wheat cereals, and vegetables.
Benefits– It helps to keep the digestive system clean and healthy. It may also help in weight management, improves your skin, and helps to decrease heart risks.
Fats are types of nutrients just like protein and carbohydrates. Your body needs fat for energy, to absorb vitamins and minerals, prevents heart and brain diseases. Foods that are high in fats are oils, nuts, animal, and dairy products.
We all have a myth in our brains that fats increase the waistline, raise cholesterol, and many more problems but that’s not true. So let’s clear your misconception regarding fats.
Fats are classified into two parts
- Good fats
- Bad fats
Good fats include monounsaturated and polyunsaturated fats. They help the body to function properly and provide energy. Good fats are liquid at room temperature and are the best type of dietary fats. These fats are mainly found from vegetables, nuts, fish, and seeds.
Bad fats such as artificial trans fats and saturated fats. Trans fats are the worst kind of dietary fats. It doesn’t have any known health benefits. Even a small amount of trans fats can harm human health. Eating foods rich in trans fats increases the amount of harmful LDL cholesterol, heart risks, strokes, and diabetes.
Benefits– Eating more unsaturated fats instead of saturated fats and trans fats can reduce your risk of heart diseases and improves your cholesterol levels.
Proteins are large biomolecules, consisting of one or more long chains of amino acids. They do most of the work in cells, required to repair building blocks of bones and for proper functioning and regulation of the body’s tissues and organs. Foods that are high in proteins are fish, meat, poultry, dairy products, eggs, nuts, and beans.
Benefits– Protein helps to build and repair tissues. It is an important building block of bones, muscles, skin, and blood.
In simple words- Carbohydrates is an Energy, which is needed by the body for proper functioning or Scientifically- It is a combination of atoms, name carbon, oxygen, and hydrogen or one more definition is – Carbohydrates are the sugars, starch, fibers and cellulose which are found in vegetables, fruits, grains, and milk products.
Carbohydrates are classified into two parts
- Simple carbohydrates
- Complex carbohydrates
Carbohydrates give instant energy to the body and make you feel full quickly. These carbohydrates are found in processed foods and packed food such as Burger, pizza, french fries, and many more. Simple carbohydrates can lead to health risks such as strokes, increased sugar levels, and cholesterol.
Carbohydrates give energy to your body but slowly in comparison to simple carbohydrates. They are good for health as well as help the body to function properly.
Benefits– Eating complex carbohydrates instead of simple carbohydrates provides the energy to the body and helps too-rapid changes in blood sugar levels, mood swings, and especially around your waistline.
5. Vitamins and Minerals
Vitamins and Minerals are two of the main nutrients that your body needs to survive and stay healthy.
It is an essential micronutrient which an organism needs in small quantities for the proper functioning of its metabolism. It helps to grow your body and helps to get energy from food and resist infection.
Vitamins are classified into 13 sub vitamins.
- Vitamin A
- Vitamin B1
- Vitamin B2
- Vitamin B3
- Vitamin B5
- Vitamin B6
- Vitamin B7
- Vitamin B9
- Vitamin B12
- Vitamin C
- Vitamin D
- Vitamin E
- Vitamin K
Every vitamin has a different function with different properties.
It includes calcium, magnesium potassium, and iron. It also helps your body to function properly.
What is a balanced diet is now no longer remains your issue as I think. There are thousands of articles and diets are available to keep you fit and young but in this article, I tried to deliver you a practical diet plan for everyone. However, there are different diet plans available for males, females, kids, toddlers, and aged which you must follow if you want to learn what exactly it is and how to get it.