The importance of having a will- balanced diet for a long and healthy life should not be overlooked. A well-balance diet is essential for the general well-being, growth and development of each individual. It helps in maintaining a “balance” and harmony between the body cells, the organs and the tissues.
What our body requires:
Different foods have different benefits for the functioning of our body, so the idea is to include a wide variety of food as part of your diet. Our body needs the right proportions of carbohydrates, proteins, fibers, fats, minerals and vitamins. We will show you how to integrate all of this without overeating.
Protein helps with the movement of the muscles in the human body, digestion and the overall growth in structure – like out fingernails, hair and tissues. An adult’s requirement for protein is between 30 – 40 grams a day, and can easily be met by including milk, yogurt, cheese, pasta, beans and tofu in your diet. Eggs are another rich source of protein.
While it is very important to get sufficient, the intake of too much protein can interfere with your digestive system. So if you think you consume food with too much protein in a day, you can increase your intake of fibers to balance it out.
Carbohydrates and Fibers:
Carbohydrates provide essential source of energy and natural compounds like hydrogen, carbon and oxygen. Too much or too little of it can cause a friction in the functioning of your body. It is recommended to avoid highly processed carbs to reduce the chances of weight-gain. The best sources of carbohydrates are undoubtedly whole grains, beans, vegetables and fruits. These are easy to digest and provide an array of benefits.
Fibers are mainly nutrients that are found in plants and sufficient intake ensure that our intestines function correctly thus aiding our bowel movement. Again, Fruits and Vegetables are the best and most natural sources of fiber.
In contrary to the general misconception that low-fat means healthy, the intake of some good sources of fat are actually essential to your brain growth and helps deal with fatigue and mood swings. So it all comes down to the type of fat you eat. Trans fats and saturated fats are what you should stay away from because they clog your arteries and lead to weight-gain, but monounsaturated fats and polyunsaturated fats are our best friends.
Sunflower oil, Avocados, Peanut butter, olive oil, soy milk and tofu all are rich in good fats. Most Fatty fish like trout, sardines, salmon and tuna contain omega 3, which is great for you whereas butter, cheese, ice-cream, packaged food etc are not healthy if consumed too much.
Vitamins and Minerals:
Vitamins are required in small portions to keep you healthy and sustain life. They contain carbon and are absolutely essential. There are two types of vitamins: Fat Soluble Vitamins and Water Soluble Vitamins. Just like vitamins, minerals also assist in body growth and development. It is needed to maintain a normal heartbeat and for stronger bones.
Some good sources of vitamins and minerals are chicken, fish oils, brown rice, milk, eggs, cheese, yogurt, apricots, dates, figs, bananas, broccoli, asparagus and pulses. However, most minerals can also be destroyed by overcooking.
Understanding your body:
The first step towards a healthy living is to identify what your body lacks. You should be able to make responsible choices and ensure that all the aspects are taken care of. You are the best candidate to plan your diet. Just remember to keep the balance.