No one in this whole world denies the importance of proper nutrition and healthy food in our life. We know that we cannot live without having a meal. When you consider a balanced diet, the first thing that comes into your mind is foods with a lot of nutrients with a minimum level of calories. So, you cannot live a healthy life without proper nutrition; therefore, you should pay attention to what you eat.
Let’s discuss a balanced diet, ideal nutrition & healthy foods;
What Is A Balanced Diet?
A well-balanced diet gives an adequate amount of nutrients to the human body. It needs to regulate its metabolic functions, maintain its inner temperature, and protect the body from pathogen attack (immune system).
A balanced diet or healthy meal means selecting different foods from different food groups particularly dairy (low-fat milk, yogurt, cheese), fruits & vegetables, carbohydrates (starchy foods & whole grains), protein (eggs, meat, fish, soy & bean), and also a sufficient quantity of good fat oil like extra virgin oil.
Distribution of Calories in a Balanced Diet
The number of calories in food is measured by the amount of energy stored in that particular food. Our body uses the calories from the meal for doing several things like walking, breathing, thinking, and other essential works.
The average adult needs consuming about 2000 calories per day to regulate their weight. All of us get calories from a balanced diet such as children ages 2 to 8 years must eat 1000 to 1,400 calories from their diet while healthy adults must eat up about 2,000 to 3,000 calories for best nutrition & healthy food.
A Balance Diet- How you can get it?
Meat & beans are vital sources of protein & healthy nutrients that are important for normal muscles and brain growth or development. Lean meats (low fat) such as fatty fish, chicken, and precise cuts of beef are the best options. Nuts & seeds such as lentils, almonds, peas & walnuts are also a part of proper nutrition & a healthy diet.
- Dark Leafy Greens
Vegetables are the dominant sources of essential vitamins and minerals. Dark leafy greens (spinach, green beans & Swiss chard) usually have high nutrition value, and you can consume them at every meal. Eating vegetables will help you to gain the bountiful nutrients that almost all plants provide.
Fruits are rich in nutrients and also have natural sugar, not like artificial sweeteners. Also, fruits like apple, avocadoes, grapefruit, strawberries, blueberries, & many more you must try.
Whole grains are an ideal option for a balanced diet and are very healthy.
What Are the Foods You Must Avoid?
Below is a list of unhealthy foods that have either no or meager nutritional value;
- Processed Foods
- Refined Grains
- Red Meat
- Salty & Sugary foods
- Sugary Drinks
What is the Significance of a Balanced Diet?
An Active and Strong Body
Ideal nutrition and healthy foods give our body the strength to fight against bacteria, viruses, and any other foreign invaders. A perfect menu has low saturated fat that protects the body from certain cancers.
Boost Your Productivity
A plethora of study explains that your brain cells get 66% affected by processed food, and these foods will make your brain less productive and cause mental disorders such as depression or anxiety. Nutritious foods protect your brain and provide adequate fuel that will make your mind more productive.
Improves Your Heart Life
Healthy foods help reduce fat from your body, so it permits your heart to work appropriately. A balanced diet also lowers the cholesterol level and prevents blockage in the arteries so that blood flows without any hindrance throughout the body.
Reduce the Inflammation
A balanced diet promotes the body to prevent inflammation. It provides the food with more bases and lowers the acidity of the body; as a result, you have low inflammation. Garlic is the best anti-inflammatory ingredient that works to reduce inflammation and improve your immune system.
Proper nutrition & healthy diet enhances a person’s longevity. Moreover, healthy eating will increase your life span as you can live an active life, lowers the risks of several diseases, and live a more productive life.
For proper nutrition & healthy diet, you need to check your daily foods. If they have low nutritional values, then skip them and add high nutritious foods. A healthy or balanced diet is beneficial for you in every way.