Balanced Diet 2019 | What are its benefits and how to achieve a balanced diet

Balanced Diet

Balanced Diet | What are its benefits and how to achieve a Balanced Diet

What is a balanced diet?

A balanced diet is a composition of different foods that includes adequate amounts of all the necessary nutrients required for healthy growth and activity. The balanced diet involves the usage of appropriate volumes of all essential nutrients along with an adequate sum of water. The nutrients can be obtained from a wide variety of foods and drinks. A balanced diet ought to have a balance of macronutrients, micronutrients, and calories. Macronutrients such as fats, proteins, and carbohydrates which provide bulk energy and calories to support energy needs. The micronutrients are required to avoid pounds gain or toxicity from consuming excessive amounts of nutrients.

Daily Calorie Intake

People wonder how many calories they should take each day. Some monitor their calorie intake to lose weight while others just want to maintain their current weight. Nevertheless, the amount of calories one should take each day is relative to one’s age and other factors as well.

Although it is true that calorie intake depends on a person’s age there is an average recommended amount for each age group. For instance, on average, an adult woman has a recommended calorie intake of 2,000 per day while men would have 2,500 each day. Other than a person’s age, other factors that can be used to determine your caloric needs are activity level, weight, and sex.

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According to some guidelines:

Younger Children’s Daily Calorie Intake

Children who are two to three years of age who are not physically active will need an estimated 1,000 calories daily. But if a child of that age group is physically active, i.e. getting at least 30 to 60 minutes of daily physical activity, then that child will have an estimated total calorie need of 1,000 to 1,400 calories per day.

Older Children’s Caloric Needs

Girls who are age nine to 13 who are not physically active, which means they get less than 30 minutes of physical activity each day, will have an estimated total calorie need of 1,600 but those who are physically active will require 1,600 to 2,200 daily calories. Boys of this same age group and are not physically active will require 1,800 calories daily while those who are physically active need an estimated 1,800 to 2,600 daily calories.

Adolescents’ Caloric Needs

Girls who are not physically active age 14 to 18 will require an estimated 1,800 calories while those who are physically active will need 2,000 to 2,400 calories each day. Boys of the same age group who are not physically active will require 2,200 calories while boys who are physically active of the same age range will need 2,400 to 3,200 calories daily.

Younger Men and Women

Females who are age 19 to 30 and are not physically active will have an estimated calorie need of 2,000 calories each day while those who are physically active need 2,000 to 2,400 calories daily. Males of the same age group who are not physically active will require 2,400 calories daily while those who are physically active need 2,600 to 3,000 calories.

Older Men and Women’s Daily Calorie Intake

Women within the age of 31 to 50 who aren’t physically active have an estimated total calorie need of 1,800 daily calories while those who are physically active will need 2,000 to 2,200 calories daily. Males of the same age group who aren’t physically active require 2,200 calories while males who are physically active need 2,400 to 3,000 calories each day.

Women who are 51 years and older who aren’t physically active need an estimated 1,600 calories while those who are physically active will need 1,800 calories. Men of the same age group and who aren’t physically active require 2,000 calories daily while those who are physically active need 2,200 calories to 2,800 calories daily.

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What are the Benefits of a Balanced Diet?

1. It helps in controlling body weight, blood pressure and increases exercise capacity by increasing muscle efficiency. The balanced diet lowers the unsafe LDL cholesterol, triglycerides and increases the helpful HDL cholesterol. The low bad cholesterol and high good cholesterol levels prevent heart diseases.

2. In diabetes mellitus, with the help of a balanced diet, the blood sugar levels can be kept under control. If adopted strictly, type two diabetes can be managed without medications.

3. A low sodium diet has a useful effect to minimize blood pressure in people with high blood pressure. DASH Diet [dietary approaches to Stop Hypertension] limits the consumption of sodium and encourages usages of whole grains, fish, poultry, fruits, nuts, and vegetables. As per DASH diet red meats, sweets and sugars consumption ought to be reduced. Overall low sodium diet is rich in magnesium, calcium, potassium, and protein also.

4. Mental health and mood swings are right - many times people with forgetfulness and other mental problems start having problems. Apart from this, many people also have stress problems. Some people also suffer from mood swings and they have some unbalanced diet due to some reason. In such a situation, if a balanced diet is taken, then these problems can get some relief, as the effect of food also affects your mental health.

How to achieve a balanced diet

The main part of a balanced diet consists of substances that are low in unnecessary fats and sugars and are high in vitamins, minerals, and other nutrients. The following healthy food is an essential part of a balanced diet.

1. Protein

Proteins are organic macromolecules that can be found in all living organisms. Protein is a polymer that is formed rather than a process amino acid condensation with the formation of polypeptide bonds. Protein contains carbon, hydrogen, oxygen, and nitrogen. Some protein too contains sulfur and phosphorus. Food sources of protein are fish, milk, meat, egg white, and beans. Protein plays an important role in building cells new to growth, other than donating energy with every gram is four calories.

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2.Lentils

Do you know which pulses you use daily in your lentils-rice, Beans rice, etc, they are really nutritious and rich in protein and iron Is it? They are low in fat, zero cholesterol foods and are filled with iron, potassium, magnesium, and folate. A rich yield of soluble and insoluble fiber Try to eat a bowl of pulse every day in your diet. It is said that due to soaking overnight the level of iron absorption can improve.

Make sure you include these iron-rich foods every day in your diet. Make sure you include them in your baby's diet after starting solid food. Early years are important for the development of the child's body. Make sure you are healthy and your family too. Encourage everyone in the family to keep a balanced and nutritious diet.

3. Eat lots of fruits and vegetables

Eat at least five servings of various types of fruits and vegetables a day. A glass of unsweetened fruit juice (150ml) can be counted as one serving, and vegetables cooked into dishes are also counted as one portion. Try to keep the number of vegetables you eat in one-third of your plate. One banana or apple can also be counted as one portion. If every meal (morning, afternoon and evening), you eat vegetables, that's three servings. Just add one extra bowl of vegetables and one plate of cut fruit or a glass of juice, without feeling you have fulfilled what is recommended.

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4. Reduce saturated fat

Indeed we all need fat, but calculating the amount and type of fat we consume is also important. Broadly speaking, fat consists of two types, namely saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases the risk of heart disease. We can find saturated fats in many foods, such as hard cheese, cakes, biscuits, sausages, cream, butter, pies, potato chips in packaging and so on. Try to reduce your saturated fat intake and choose foods that contain unsaturated fats, such as fish oil and avocados. For healthier choices, use only a small amount of vegetable oil when sautéing or better, replace the oil with a little water to saute. When shopping for meat, choose the type of meat that is low in fat.

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5. Carbohydrate 

Carbohydrate gives energy to the body and if taken in the correct amount, it can be beneficial to stop many diseases. Carbohydrates are of two types good and bad. If the right carbohydrate is taken, it can prove to be beneficial for health. You can eat brown rice, low-fat milk, potatoes and bananas for good carbohydrates. On the other hand, oily substances such as French fries, sweet foods such as chocolate, ice cream, cookies or white bread contain harmful carbohydrates. Therefore, keep a distance from them.

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