Eating a well-balanced diet involves getting adequate nutrition from all five food groups. Incorporating these food groups into meals means eating foods in moderation and restricting certain ones from your daily menus.
A balanced diet can help you reach and maintain a healthy weight, prevent disease and give you energy. A good balanced diet includes whole grains, fruits and vegetables; lean proteins from dairy or plant sources; as well as healthy fats from vegetable oils, nuts or olives.
Carbohydrates
Carbs are a key source of energy and can be found in various foods, such as sugars, starches and fiber. How much carbs one consumes can have an effect on how quickly or slowly their body receives energy from food sources.
A healthy diet should include carbs that come from natural sources like milk and fruit, or whole grains, beans and legumes as well as some vegetables. Sugary snacks and beverages that are high in calories should also be limited; refined sugars (such as table sugar and corn syrup) as well as artificial sweeteners should be avoided altogether.
Proteins
Proteins are large, complex molecules that play an essential role in our cells. They provide structural support for bones and muscles, aid digestion of food, regulate hormone production in our bodies, and act as hormones to control our activity levels.
A healthy diet should include proteins from all major food groups. When selecting protein-rich foods such as lean cuts of meat, poultry and fish; eggs; dairy products with reduced levels of fat content; plant proteins found in beans, nuts and seeds as well as whole grains like quinoa amaranth or brown rice – animal products offer superior sources since they contain essential amino acids not produced naturally by our bodies.
Fats
Eating a diet rich in fruits, vegetables, grains, low-fat dairy and proteins is key to controlling weight and lowering disease risks. A balanced diet should include fruits and vegetables along with grains, low-fat dairy and protein sources to ensure you’re eating optimally.
Healthy fats (or unsaturated fats) can help your heart and overall wellbeing by aiding the formation of cell membranes, nerve tissue and hormones as well as controlling inflammation.
Limit saturated fats, which can raise your cholesterol and raise the risk of heart disease. Switch out for unsaturated fats found in avocados, nut and seed butters, lean meats and poultry with skinless fish as healthy options.
Vegetables
Vegetables, which are low in fat and calories while rich in essential vitamins, minerals, and dietary fibre content, play an integral part of a balanced diet. You can find vegetables in many food products both raw and cooked and can enjoy their nutritional value!
Health experts often suggest eating vegetables every day, since they contain essential nutrients like potassium, folic acid, Vitamin A and C.
Vegetables can be enjoyed steamed, roasted or stir-fried and should make up roughly half your plate. Try to stay away from processed vegetable products and fruit juice which may contain high levels of sugars.
Fruits
Fruits are an excellent source of natural sugars, vitamins, and minerals as well as fibre and phytochemicals which may lower disease risks. A balanced diet should include at least four to five servings of fresh fruit and vegetables every day – but avoid fruit juice as this contains added sugars.
Fill half your plate with nonstarchy vegetables like broccoli, carrots, squash and leafy greens to maximize health benefits. Oranges and tropical fruits such as mangoes contain an abundance of folate that helps the body produce red blood cells more effectively.
Dairy
Dairy foods are vitally important to bone health, providing essential protein, calcium, vitamin D, and other vital nutrients. Dairy products are now included in every healthy eating pattern to lower risk for chronic diseases like heart disease, type 2 diabetes and high blood pressure.
Choose low fat or nonfat dairy products whenever possible. If dairy does not agree with you, or you have concerns over farming practices or want to reduce saturated fat intake, there are plenty of nutritious alternatives such as soy or almond “milks,” yogurts and cheeses that provide healthy alternatives.
Water
Water is an integral component of a healthy diet because it brings nutrients directly to the cells where they’re needed in the body, providing energy sources and providing relief from fatigue and other health conditions. Drinking enough water each day helps prevent dehydration which may lead to fatigue as well as other issues with one’s health.
Water needs vary significantly by age and gender, activity level and medical condition. Adequate Intakes (AIs) have been established based on median water intake from nationally representative dietary surveys with significant variations between survey waves.
Not only should water be consumed regularly, but other fluids should include unsweetened beverages like low-fat milk and tea/coffee as well. Be wary of sugary drinks which provide extra calories that may lead to weight gain.
