A balanced diet contains all of the essential nutrients for good health. This will promote digestive wellness, prevent diseases from manifesting themselves, optimize growth and development processes and decrease risks of nutritional deficiencies.
A well-balanced diet should contain macronutrients such as carbohydrates, proteins, and fats; in addition to micronutrients like vitamins and minerals. Water should also be consumed regularly while sugars and salt should be limited.
Proteins
Protein is essential to the development and maintenance of bones, muscles, blood cells, enzymes, hormones and skin. Eating a high-protein diet also helps curb hunger while providing feelings of fullness.
Although your body requires protein for health reasons, try to limit how much animal-based products make up your diet. Instead, choose non-starchy vegetables like mushrooms and leafy greens, and whole grains such as brown rice and quinoa for optimal results.
Avoid empty calories that are high in sugar and saturated fats, which can contribute to heart disease, diabetes and weight gain. Instead, choose nutritious foods like sarso ka saag which is packed with antioxidants as well as iron and vitamins; makhane also provides high amounts of antioxidants which fight free radicals while improving immunity.
Carbohydrates
Carbohydrates provide our bodies with their primary source of energy. When digested by our bodies, carbohydrates are broken down into glucose for fueling cells, tissues and organs – any excess being converted to glycogen or stored as fat cells in our bodies.
Diet is essential to leading a healthy life. A well-rounded diet reduces risk for chronic disease, manages weight, increases energy levels and promotes mental wellbeing while aiding digestion and strengthening immunity.
A balanced diet should provide all of the essential nutrients your body requires. Avoid foods high in sugar, and opt for one high in fiber and low in fat such as whole grains, vegetables and fruits as well as lean meats and low-fat dairy products. Eating small meals regularly will keep your blood sugar levels balanced.
Fats
Healthy fats provide your body with energy and assist with brain function, as well as aiding absorption of fat-soluble vitamins (A, D and E). Good sources of healthy fats include oily fish, avocados, nuts, seeds, rapeseed oil, olive oil and vegetable oils whereas less healthy sources include butter, lard, ghee and processed meats.
Carbohydrates are an integral component of your diet, providing essential energy sources and should comprise 50-60% of calories consumed each day.
This food health chart for Day 4 aims to keep your weight under control and blood pressure normal, by providing healthy options like sprouts high in fibre, besan-based cheelas that are low in fat content, quinoa which boasts protein and other nutrient benefits, curd which provides calcium benefits and methi (fenugreek) seeds which support gut health.
Vitamins
Vitamins and minerals are vitally important nutrients that work in synergy to fulfill various functions in our bodies – from fighting off infection to building bone, helping blood clot, and regulating hormones. Ensuring you get enough (but not too much!) essentials is crucial to staying healthy.
Vitamins can usually be obtained through eating a balanced diet; however, supplements may also be necessary. Vitamin can either be fat- or water-soluble and come in thirteen different varieties.
Eating a balanced, healthful diet is the best way to ensure you’re receiving all the necessary vitamins and minerals, but individual nutritional needs vary by gender. Speak to your physician or consult the Dietary Guidelines for guidance, while Food Facts Labels on food packages also can provide useful information – look out for their traffic light system which shows how much of each nutrient there is per serving.
Minerals
Minerals help the food you eat release energy and promote organ development, as well as regulate blood sugar and balance salt in your body. Some common examples include iron, calcium, potassium and iodine; zinc magnesium selenium are also essential minerals.
Mineral deficiency is uncommon, but at-risk groups should take note to make sure they’re getting enough minerals. An absence of certain minerals can negatively impact immune function and alter systemic inflammation regulation processes.
Vitamin B12 is another essential nutrient. It supports a healthy nervous system and assists your red blood cells with producing oxygen to supply your body’s needs for functioning normally. You can find Vitamin B12 in foods like meat, fish, dairy products, eggs and fortified products like yogurt and soy milk; while supplements may also contain it. It’s best to get this essential nutrient from food sources for best results.
