IMPORTANCE OF BALANCED DIET IN A HEALTHY LIFESTYLE

A balanced diet is a diet that contains different types of food in certain qualities and proportions. A proper balanced diet includes all the essential nutrients of the day. Balanced diet contains 20-60 % carbohydrates, 12-20 % protein and 30% percent fat. A well balanced diet helps in lowers the risk of disease and enhances general health.

ESSENTIAL COMPONENTS OF BALANCED DIET:

1. Carbohydrates:

It is a group of organic compounds occurring in living tissues and foods in the form of starch, cellulose and sugars. It is also known as carbs and it is a primary source of energy. Carbohydrates divided into two categories: simple or complex carbohydrates. Simple carbohydrates include sugar like glucose, fructose, lactose and sucrose. A complex carbohydrate includes starch and cellulose. Two types of diet based on carbohydrates i.e. low fiber diet and fiber rich diet. A Fiber diet slows down the absorption of lipids and carbohydrates. It also helps in lowering blood pressure level and cholesterol level. A low fiber diet is healthier because it is based on refined and processed foods rich in simple carbohydrates.  Sources of carbohydrate are:

• Whole grains
• Legumes
• Vegetables
• Millets like Ragi, Vajra, Barley.

2. Protein:

A molecule made up of amino acids. Proteins are required for growth and repair of body tissue. Protein is the source of amino acids which is used by the body to form structures. Proteins are called body building fat. It helps in build muscles and develops skin and hair. It should constitute 10-12% in a diet. Sources of protein are:

• Legumes
• Beans
• Eggs
• Nuts and seeds
• Greek yoghurt

3. Fat:

It is a class of macro-nutrients used in metabolism called triglycerides. The body uses fat as a fuel source and fat is the major storage of energy, protects organs, support cell growth, keeps cholesterol and blood pressure under control and helps your body to absorb vital nutrients. Major types of fats are saturated fat, mono-saturated fat and polyunsaturated fat. Main sources of fat are

• Avocados
• Nuts
• Seeds
• Olive oil
• Sunflower
• Soy and corn.

4. Vitamin:

Vitamins are a group of substances that are needed for normal cell function, growth and development.13 essential vitamins are Vitamin-A(Retinol), C(Ascorbic acid ), D (Cholecalciferol), E (Tocopherol), K and the vitamin B complex (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6,Vitamin B12 and folic acid. Sources of vitamin are

• Fruits
• Vegetables
• Seeds
• Nuts

5. Minerals:

Minerals are a natural occurring substance that is found in earth. Some minerals are found in food and drink. Mineral are important to stay healthy. It helps in making enzymes and hormone. Two types of minerals are macro minerals and trace minerals. Those essential for health include calcium, magnesium, chloride, iron, zinc, manganese, selenium, phosphorus and fluoride. Sources of minerals are:

• Fish
• Meat
• Beans
• Nuts and seeds
• Cereals

6. Fiber:

Fiber is a type of carbohydrate which cannot be digesting by body. Though most carbohydrates are broken down into sugar molecules called glucose, fiber cannot be broken down into sugar molecules and it remains undigested. Fiber helps in digestion and also helps in lowering cholesterol levels and controlling sugar levels.  Insoluble, soluble, prebiotic fiber is the essential to our health and wellbeing. Best sources of fiber are

• Beans
• Broccoli
• Popcorn
• Apple
• Dried fruits

7. Water:

It is calorie free and helps to restore fluids lost through metabolism, breathing, sweating and the removal of waste. It helps in lowering temperature of body, lubricates the joints and tissues, and maintains healthy and glowing skin and it is necessary for proper digestion. The essential nutrients present in drinking water are calcium, magnesium, sodium, potassium.

FOODS TO AVOID

• Highly processed foods
• Refined grains such as noodles, pasta and white bread.
• Added sugar and salt
• Alcohol
• Trans fat

IMPORTANCE OF BALANCED DIET:

Eating a balanced diet gives more energy, improving health and boosting immunity. A well balanced diet provides all of energy that you need to keep active throughout the day, nutrients need for growth and repair helping you to stay strong and healthy and help to prevent diet related illness. When we consume balanced diet we will maintain our physical as well as mental health.

SOME TIPS TO BECOME HEALTHIER:

• Increase the habit of eating vegetables more than meat.
• At the time of baking, switch from refined flour to whole wheat.
• Use the blotting technique to remove excess oil from the food.
• Switch to low-fat yogurt from mayonnaise.
• Add fruit slices to yogurt rather than having packet flavored yogurt from the convenience store.
• Use non-stick utensils to reduce the amount of oil needed.
• Food such as butter cream and cheese contain high saturated fat substitute with low fat cheese or nuts spread.

BENEFITS OF BALANCED DIET

1. Support muscles.
2. Helps in weight control
3. Strengthens bones
4. Boosts immune system
5. Lower risk of heart disease,type-2 Diabetes mellitus
6. Support healthy pregnancies and breastfeeding
7. Helps the digestive system function properly
8. Keep skin, eyes, teeth healthy.
9. Prevents illness.