In day-to-day activities, one often feels hectic and neglects a balanced diet. It becomes essential to take care of your health amid the improper structure routine.
A balanced diet refers to dietary requirements containing nutrients such as carbohydrates, fats and proteins in adequate quantities for the human body. It keeps you energised, strong and healthy with a good amount of optimal levels.
Proteins such as dal, pulses, milk and milk products and non-vegetarian food like eggs, fish assist in the making of cells and growth of the body. Fats such as oils, ghee, butter offer energy and store vitamins.
Vitamins and Minerals such as fruits and vegetables are vital for repairing wounds, formation of bones and strengthening the immune system. Water is significant as it is used to replenish lost fluid due to sweat and to restrict the movement of the bowel.
Calories in foods include the energy in a particular substance. The body uses calories to carry out basic activities such as breathing, thinking, moving, walking and other important functions. The average amount of calories required for a human being is nearly 2000 calories per day to regulate the current weight but the calorie requirement everyday depends on the person’s sex, age and level of physical activity.
One needs to follow some key measures, namely drinking enough water in a day, eating at least five portions of fruit and vegetables each day, intake of breakfast meals every time without skipping it and exercising five times in a week. Food including fibre or protein raises satiety, making one feels fuller for a long time period.
“Half of your total calories of the day should come from carbs. The problem is that we emphasize more on refined carbs in the form of pieces of bread, biscuits, white rice and wheat flour. We forget that carbs come from other healthier sources like whole grains which include brown rice, millets and oats that have a higher nutritive value. These are also great sources of fiber,” NDTV quoted Dr. Mukta Vasishta, Chief Dietician at Gangaram Hospital in New Delhi, as saying.
What kind of foods or substances should one avoid to maintain a balanced diet?
Refined grains, highly processed foods, refined sugars, sweetened drinks, red and processed meats, saturated and trans fats, high-glycemic foods, and limited stimulants like caffeine, alcohol. An increase in sodium which can lead to high blood pressure is also among the reasons behind improper health of the body.
There are empty calories discovered in the food offering huge amounts of calories without having a proper nutritional value. Examples: cookies, cake, fries, soda, chips, pizza, ice cream and processed meat. It should also be limited in consumption.
How does a balanced diet affect your body?
Intaking well substances ensure proper nutrition that keeps the human body vigorous and healthy. A healthy proper diet safeguards the body against non-communicable diseases, namely heart disease, stroke, cancer, and diabetes. It also protects the body against the growing problem named malnutrition.
The health risks comprise a lack of physical activities and an unbalanced diet. Calorie intake should not be lopsided to prevent weight gain and the consumption of saturated fats and salt intake should also be decreased.