We all must have heard about balanced diet, studied in school, college, newspapers and from dietitians emphasizing on balance diet and healthy eating. Let’s find out why eating healthy and a balanced diet is so important for us?
Balanced diet by definition is a complete food, a diet that contains adequate amounts of all the necessary nutrients required for proper growth and maintenance. Daily requirements of energy, proteins, carbohydrate, vital minerals and nutrients are met through a balanced a diet.
Balanced diet coupled with a regular exercise ensures long term good health and wellbeing.
Major nutrients of a balanced diet include energy, proteins, carbohydrates, fats which are also referred to as macro nutrients. These are needed for optimum health, maintaining and regulating several body functions.
Micronutrients are equally important for health, though their requirement is not as high as macro nutrients. These are important for vital functions like forming a part of structural component of body cells and tissue, acting as a catalyst for several enzymes needed for digestion and other important reactions.
Hydration is an important component of a balanced diet which often is neglected. Maintaining a good hydration, i.e., drinking adequate water is essential as it helps in regulating body temperature, transporting absorption of nutrients, eliminating waste products from the body.
The best way to ensure a balanced diet is to include all the food groups. All the foods are divided into various groups. One should try to choose variety of foods from these groups to ensure that you get all vital nutrients through the food.
Following are the foods groups where you can choose food according to your convenience. But you should keep in mind the portion size and not over eat.
Cereals and other starchy foods
This is a major food group which is consumed more by us. This group is high in fiber and energy rich providing satiety. This group is packed with B complex vitamins and minerals needed for proper functioning of the body. This includes wheat, rice, bajra, ragi, bread, pastas, oats, potatoes, etc.
Fruits and vegetables
This is the second largest food group. This group is essential as it provides all essential vitamins and minerals providing a shield against infection and other diseases. It is also high in fiber aiding in better digestion. This food group is packed with anti oxidants which protects body against inflammation, diseases and cancer. Fresh fruits like apples, strawberries, guavas and vegetables like broccoli, spinach, cabbage, fenugreek (methi), etc. are rich sources of vitamins and minerals which not only keep your body healthy but also keeps your skin glowing.
Protein rich food
This group consists of legumes, meat, poultry and fish. This group provides protein, which is the building block of our body. Protein is needed for a number of purposes like helping in the normal wear and tear of our body. However, one should keep in mind that proteins which are low in fat like pulses, low fat milk, lean cut of chicken and meat, fish should be preferred than those with high saturated fatty acids.
Milk and dairy products
This food group is essential for bone health. Opting for low fat dairy products than whole milk is recommended. Calcium plays a role in nerve conduction and muscle contraction. Apart from this calcium helps in the blood clotting process during bleeding preventing from excessive loss of blood from the body. It also helps in maintaining blood pressure.
Fats
This group is the most controversial food group. Though some amount fat is necessary for body but one should keep in mind that moderation is always advisable. Fat is necessary since it helps in the absorption fat soluble nutrients and it provides a source of energy. While there are different types of fats available, but which one is good for us is the main question? Lets understand what are the different types of fats.
Saturated fats – these are found in foods like dairy product, skin of chicken, butter, fat on meat, lard, etc. which are more prone to rancidity.
Unsaturated fats – these include MUFA and PUFA. Sources of MUFA include vegetable oil, sunflower oil and canola oil. Sources of PUFA are walnuts, flaxseeds and fish like salmon, trout and herring.
Trans-fats are unsaturated fatty acids but are hydrogenated to increase the shelf life, which becomes dangerous if taken in large amounts. These are mostly found in processed foods like cookies, cakes, biscuits, chips, etc.
Sugar
This food group is often not needed as most of the energy is provided by other groups. Foods or drinks with high sugar content should not be consumed on a regular basis. Moderation is allowed, only if you have no medical problems. Dietitian's advice is needed for people suffering from any medical problem.
People say eating too much sugar causes diabetes. However, the answer is not as simple as it looks. Diabetes is caused by number of factors like genetics, lifestyle and environment as well as eating habits. Eating too much of calories can increase your risk to obesity and eventually diabetes. Hence, moderation in terms of sugar or fat both is necessary to avoid weight gain and increase the risk of diabetes. Research has even proved that drinking too much of sugary drinks is linked to type 2 diabetes.
Refined foods, junk foods, cold drinks do not fall under any category. Hence, one should be cautious while including them in their diet as they can be injurious to health if consumed in high amounts or on a regular basis.
Balanced diet by definition is a complete food, a diet that contains adequate amounts of all the necessary nutrients required for proper growth and maintenance. Daily requirements of energy, proteins, carbohydrate, vital minerals and nutrients are met through a balanced a diet.
Balanced diet coupled with a regular exercise ensures long term good health and wellbeing.
Major nutrients of a balanced diet include energy, proteins, carbohydrates, fats which are also referred to as macro nutrients. These are needed for optimum health, maintaining and regulating several body functions.
Micronutrients are equally important for health, though their requirement is not as high as macro nutrients. These are important for vital functions like forming a part of structural component of body cells and tissue, acting as a catalyst for several enzymes needed for digestion and other important reactions.
Hydration is an important component of a balanced diet which often is neglected. Maintaining a good hydration, i.e., drinking adequate water is essential as it helps in regulating body temperature, transporting absorption of nutrients, eliminating waste products from the body.
The best way to ensure a balanced diet is to include all the food groups. All the foods are divided into various groups. One should try to choose variety of foods from these groups to ensure that you get all vital nutrients through the food.
Following are the foods groups where you can choose food according to your convenience. But you should keep in mind the portion size and not over eat.
Cereals and other starchy foods
This is a major food group which is consumed more by us. This group is high in fiber and energy rich providing satiety. This group is packed with B complex vitamins and minerals needed for proper functioning of the body. This includes wheat, rice, bajra, ragi, bread, pastas, oats, potatoes, etc.
Fruits and vegetables
This is the second largest food group. This group is essential as it provides all essential vitamins and minerals providing a shield against infection and other diseases. It is also high in fiber aiding in better digestion. This food group is packed with anti oxidants which protects body against inflammation, diseases and cancer. Fresh fruits like apples, strawberries, guavas and vegetables like broccoli, spinach, cabbage, fenugreek (methi), etc. are rich sources of vitamins and minerals which not only keep your body healthy but also keeps your skin glowing.
Protein rich food
This group consists of legumes, meat, poultry and fish. This group provides protein, which is the building block of our body. Protein is needed for a number of purposes like helping in the normal wear and tear of our body. However, one should keep in mind that proteins which are low in fat like pulses, low fat milk, lean cut of chicken and meat, fish should be preferred than those with high saturated fatty acids.
Milk and dairy products
This food group is essential for bone health. Opting for low fat dairy products than whole milk is recommended. Calcium plays a role in nerve conduction and muscle contraction. Apart from this calcium helps in the blood clotting process during bleeding preventing from excessive loss of blood from the body. It also helps in maintaining blood pressure.
Fats
This group is the most controversial food group. Though some amount fat is necessary for body but one should keep in mind that moderation is always advisable. Fat is necessary since it helps in the absorption fat soluble nutrients and it provides a source of energy. While there are different types of fats available, but which one is good for us is the main question? Lets understand what are the different types of fats.
Saturated fats – these are found in foods like dairy product, skin of chicken, butter, fat on meat, lard, etc. which are more prone to rancidity.
Unsaturated fats – these include MUFA and PUFA. Sources of MUFA include vegetable oil, sunflower oil and canola oil. Sources of PUFA are walnuts, flaxseeds and fish like salmon, trout and herring.
Trans-fats are unsaturated fatty acids but are hydrogenated to increase the shelf life, which becomes dangerous if taken in large amounts. These are mostly found in processed foods like cookies, cakes, biscuits, chips, etc.
Sugar
This food group is often not needed as most of the energy is provided by other groups. Foods or drinks with high sugar content should not be consumed on a regular basis. Moderation is allowed, only if you have no medical problems. Dietitian's advice is needed for people suffering from any medical problem.
People say eating too much sugar causes diabetes. However, the answer is not as simple as it looks. Diabetes is caused by number of factors like genetics, lifestyle and environment as well as eating habits. Eating too much of calories can increase your risk to obesity and eventually diabetes. Hence, moderation in terms of sugar or fat both is necessary to avoid weight gain and increase the risk of diabetes. Research has even proved that drinking too much of sugary drinks is linked to type 2 diabetes.
Refined foods, junk foods, cold drinks do not fall under any category. Hence, one should be cautious while including them in their diet as they can be injurious to health if consumed in high amounts or on a regular basis.
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