What is a balanced diet?
The key to a balanced diet is to eat a little of everything! What makes a balanced diet, anyway? We outline some simple rules to teach you how this food plan works – and how it can be totally feasible. However, most of us are trying to know what is a balanced diet that remains us healthy and fit.
The basis of a balanced diet is to feed you in the most versatile way possible and not to attach to food groups. So we can take advantage of different vitamins and minerals, so our body works perfectly. In addition, essential fatty acids, high-quality proteins, and natural fibers ensure a healthy intestinal flora. No wonders, these things are the answer to what is a balanced diet.
Eating tomato and apple every day is not balance. The department of agriculture USDA recommends some precautions: a diversified and nutritionally colored diet is the principle for a healthy life.
Fruits and vegetables
Fruits and vegetables are the perfect foods. They are full of vitamins, minerals, and few calories. Another advantage: vegetables in the diet bring many phytochemicals, a type of nutrient that can help prevent diseases. We should consume colorful foods daily because each color presents different phytochemicals such as strawberry, flaxseed, kale, citrus peel, peppers, and vegetable oils: each of these is a member of a family of nutrients necessary for the proper functioning of our body. If you ask me, what is a balanced diet? then i go with fruits and vegetables most. Reason they are easily digest and gives your proper nutrition and make you feel lighter.
Incidentally, a glass of juice or a smoothie does not count as a batch of fruit, did you? The right thing is to get used to eating vegetables or fruit at every meal on a healthy budget.
Whole-grain carbohydrates, potatoes and more
In times of low carb, we have potatoes, oats, and rice. They are – especially in the integral variation – rich in fiber, vitamins, and minerals and very important for digestion and our general health. “The recommendation for daily carbohydrate intake is 45% to 65% of total calories. They are mainly present in grains and cereals such as wheat, oats, rye, barley, corn, rice, roots, and tubers such as cassava, potatoes, and yams, “explains Dr. Williams.
What is a balanced diet with Milk and dairy products
Milk, yogurt, cheese: All of these foods are high in calcium and work well on a balanced diet. Milk and dairy products should always appear on the menu: it is necessary to adjust the amount of three daily doses of milk, according to the recommendations of the World Health Organization (WHO).
Prefer low-fat yogurts and cheeses such as ricotta. By the way, you can trade more fatty foods for low-calorie variants and not overdo animal fats – which will help you in cholesterol levels.
What is a balanced diet with Meat, fish, and eggs
Meat and fish are often criticized – not only by vegetarians but because they contain cholesterol and may increase the risk of cardiovascular disease. But sources of protein such as meat, fish, and eggs also contain vital minerals and valuable fatty acids.
Williams explains that red meats are high in saturated fats that raise blood cholesterol levels, while monounsaturated and polyunsaturated fats can help lower cholesterol. Fish are the richest suppliers of omega 3 and 6 fatty acids, two types of polyunsaturated fat that can be found in other foods but in small amounts. In the case of omega 3, there are studies that indicate that it helps to lower bad cholesterol (LDL) and maintain good cholesterol (HDL). The amount to be ingested will depend on weight, activity level, and caloric expenditure. According to the RDA (Recommended Diet Allowances), the recommended daily requirement for protein is 8g / kg body weight/day. That is, a 70kg individual should ingest 56g / day.
What is a balanced diet – Fat, but in moderation
Animal fats are those found in butter, cheese, meat, for example. Vegetable fats are, for example, oils found in almonds. “Most animal fats are rich in saturated fatty acids, some of them harmful to health. In vegetable fats, fatty acids are mostly unsaturated, which makes them better. But that does not mean they are always better. There are exceptions, such as coconut and palm fats and, to a lesser extent, cocoa fats. In general, one can consume one tablespoon per day – volume: 15 ml, weight: about 15 grams, “recommends the neurologist.
Attention: eat little sugar
Chocolate, candy, ice cream – these are the foods no one wants to live without! Luckily we do not have to get away from any sweets, but we have to moderate and ingest little sugar. Clearly, foods high in sugar should be consumed in small amounts because they often contain a lot of calories, and very few vitamins or minerals. Excessive consumption of sugar can lead to obesity.
Chocolate, candy, ice cream – these are the foods no one wants to live without! Luckily we do not have to get away from any sweets, but we have to moderate and ingest little sugar. Clearly, foods high in sugar should be consumed in small amounts because they often contain a lot of calories, and very few vitamins or minerals. Excess sugar consumption can lead to obesity, diabetes, heart disease, coronary thrombosis, stomach problems, cavities, varicose veins, hemorrhoids, etc. Therefore, one should consume at most 25 grams of sweet per day, something around 6 teaspoons. Now you are able to give answer to yourself of what is a balanced diet actually.
Our body releases fluid all day through the skin – which, of course, must be replenished. So adults should drink at least 2 liters of mineral water per day – that’s right, teas, juices or other liquids do not replace mineral water. Do not be impressed: lemonade, coke, and juice are not thirst suppressants because they contain too much sugar.
What is a balanced diet healthy components
This group includes lean meat and poultry with visible fat and without skin, as well as fish, beans, lentils, peas, nuts and seeds, eggs and soy proteins, such as tofu and tempeh.
Meats and poultry are rich in iron, while vegetables, which are rich as sources of fiber, and eggs provide a wide variety of vitamins and minerals. Fish can be regularly included, particularly oily fish, rich in omega-3 fatty acids such as salmon and sardines. Cooking methods should include low fat, i.e., grilled, stewed in water, on the plate or in the breath, to minimize the addition of extra fat during the cooking process.
It is also important to avoid processed meats such as sausages and sausages and hamburgers, where possibly high fat and sodium are found.
Protein requirements can vary greatly according to age, gender and activity levels. To meet your particular protein needs, use the calorie calculator.
Dietary Guidelines: 150 to 200 grams daily, varying according to age and sex. 150 grams of protein is equivalent to 150 grams of meat, chicken, pork or fish, ¼ cup cooked beans, 1 egg, and 1 tablespoon of peanut butter or 75 grams of nuts or seeds.
Fat and cholesterol in the blood
Lowering fat intake can help reduce the level of cholesterol in the blood. Saturated fats from fatty meats, biscuits, cakes and dairy products and “trans” fats, resulting from the processing of food at high temperatures, raise cholesterol levels, especially “bad” cholesterol, contributing to clogging arteries.
Fat fish are good.
Eating fatty fish regularly can help reduce the risk of heart disease and improve chances of survival after a heart attack. Omega-3 fatty acids found in fatty fish such as salmon, tuna, mackerel, and sardines help regulate heartbeats, improve blood vessel resistance, and prevent blood clots from forming in the coronary arteries.
It is recommended to eat fatty fish 3 times a week.
What is a balanced diet – Reduce salt
One of the components of cooking salt is sodium, with responsibility for high blood pressure.
Reducing salt in food helps keep blood pressure lower. Cooking with low salt is important, but also keep in mind that many processed foods like bread, pre-cooked foods, chips, appetizers, crackers, cakes, and breakfast cereals have “hidden” salt to enhance the flavor. Learn to read food labels.
Moderate alcohol consumption
High alcohol consumption can severely affect the heart muscle, raise blood pressure and lead to weight gain. Although low to moderate alcohol consumption (in the case of men two 1.5-dl glasses per day, in the case of women one 1.5-dl glass per day) can help protect the heart of men over 40 years of age and women who have passed through menopause, do not forget that it can be beneficial, only in these “small” quantities. Higher incomes are not beneficial, quite the contrary. Do not forget, yet, that water is the best drink and the only one that truly “kills” thirst.
Cooking with the heart
It does not matter if you have too much or too little cooking time – it is possible to have fast but healthy meals, following some simple advice and tricks.
A healthy kitchen is not to consume only cooked or grilled foods. Cooking methods such as staving, baking or sautéing are great alternatives. The trick is to use low fat and always good quality, limit salt, use and abuse of herbs, condiments, and marinades. Give “wings” to your creativity and feel the pleasure of cooking and consuming colorful meals, full of aromas, flavor, and health.
What’s on your plate?
According to the recommendations of the Food Wheel begin by changing the proportions of the food you put on the plate, so that protein sources such as meat and fish cease to be the main attraction. Always start by serving vegetables. Take ½ of the plate with a colorful variety of vegetables that can be raw or cooked in different ways. Then use the cereals and derivatives as rice or pasta, preferably whole or legumes. Fish, meat or eggs should occupy the remaining space of the dish.