What is a balanced diet?
A balanced diet can be defined as the diet, which comprises an adequate amount of necessary nutrients required for healthy growth and development of our body. It includes sufficient amounts of fibre and the other nutrients.
A balanced diet includes different food types in the right amount to stay healthy. It is essential for a healthy body and healthy mind. An imbalanced diet results in poor development of a body with malnourishment and overeating leads to obesity, diabetes, and other diet-related diseases.
The main objectives of the balanced diet is to avoid other nutritional deficiency diseases.
The study of the balanced diet, human anatomy and physiology are incomplete without an understanding of the nutritional requirements of the body. Nutrients are divided into two groups:
Micronutrients – Carbohydrates, fats, and proteins.
Macronutrients –Vitamins, other minerals – calcium, phosphorus, magnesium, selenium, zinc, etc. Both micro and macronutrients are important for overall good health.
Let’s have a glance about each nutrient in detail.
Carbohydrates are the vital source of nutrients, which provide energy for our body. Glucose or blood sugar produced by converting the carbohydrates is utilized as a source of energy for the cells, tissues and organs.Cereal, grains, potatoes, processed cheese, corn, beans, lentils, peanuts, peas, whole-grain bread, pasta, milk, refined sugars are some of the good sources of carbohydrates.
Calcium is the most abundantly found mineral in our body when compared to other minerals. It is an essential nutrient, which is necessary for the development and maintenance of strong bones and teeth. It also helps in the normal functioning of the heart, nerves, muscles, and other body systems. The deficiency of calcium is mainly related to problems with tooth decay and other types of teeth and bone disorders. Milk, yoghurt, cheese, green leafy vegetables, baked beans, soy milk, broccoli, cabbage, onions, sprouts and gooseberries, are some of the good sources of calcium.
Fats are considered as the most concentrated source of energy. Fats belong to a group of elements called lipids. They are mainly involved in the transportation of vitamins and also they act as insulators by protecting vital organs like heart, liver, kidney, etc. Almonds, ghee, red meat, fish, cheese, butter, walnuts, cream, oils are some of the good sources of fats.
They are called the building blocks, as they provide metabolism and strength to our body. Proteins are the largest biomolecules involved in functioning and regulating our body cells, tissues and organs. They are made of smaller units of amino acids. Almonds, eggs, chicken, fish, seafood, beans, soya, pulses, cottage cheese, yoghurt, broccoli, milk and other dairy products are some of the good sources of proteins.
They are the organic compound, which helps in performing biological functions of a living organism. It is a vital nutrient, which should be included in our daily diet in the required quantity. Vitamins are categorized into two types based on their solubility -fat-soluble and water soluble vitamin. Milk, cheese, egg, liver, pulses, poultry, fish oils, peanuts, green leafy vegetables, dark coloured fruits and vegetables are some of the good sources of vitamins.
Thus, we have learned about the nutrition and importance of a balanced diet. For more information related to nutrition and health benefits check out this YouTube channel-