25/10/2015
BALANCE DIET
What is a Balanced Diet ?
Definition of a Balanced Diet :
A balanced diet is food intake that includes all of the dietary needs of the organism in the correct
proportions.
In the case of a balanced human adult diet, this is sometimes specified as approx.
1/7 fat
1/7 protein
5/7 carbohydrate
However, short summaries such as the 1/7, 1/7, 5/7 rule are, at best, generalizations. Even normal healthy people (ie. those who don't have medical conditions that affect their dietary requirements or impose restrictions e.g. food allergies or intolerances) need different amounts and proportions of types of foods at different ages and stages of life . That is, nutritional needs are different for people as a baby, as a growing child, an adult, when pregnant and in later life. There are also many different types of fats and proteins available from different types so foods. So, for example, protein does not necessarily mean foods that include meat or fish.
Why a Balanced Diet Is Important
A balanced diet is important because your body’s organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems. Bad eating habits can continue for the rest of their lives.
Rising levels of obesity and diabetes in America are prime examples of the effects of poor diet and lack of exercise. The USDA reports that four of the top 10 leading causes of death in the United States are directly influenced by diet. These are:
heart disease
cancer
stroke
diabetes
How to Achieve a Balanced Diet
At the core of a balanced diet are foods that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. The following are essential parts of a balanced diet.
Fruits
Besides being a great source of nutrition, fruits make quick and tasty snacks. Choose fruits that are in season in your area—they are fresher and provide the most nutrients.
Vegetables
Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, broccoli, and collard greens.
Grains
In the United States, we consume refined white flour more than any other grain. During the refining process, the hull of the grain—the outer shell—is removed. Unfortunately, the hull is where the majority of the grain’s nutrition lies. Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition. Try switching from white to whole-grain breads and pastas.
Proteins
Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of beef and pork are the best option. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats.
Nuts and beans, such as lentils, peas, almonds, sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.
Dairy
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they are also major sources of fat, so it is best to choose reduced-fat or fat-free cheeses, milk, and yogurt.
Oils
Oils should be used sparingly. Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a large number of empty calories.
The USDA has an online calculator to help you figure out how much of each type of food you should consume daily. Try it here.
The USDA highlights these key substances that Americans should consume less of in order to maintain a balanced diet and a healthy weight:
alcohol
cholesterol
refined grains
solid and saturated fats
salt
sugars
If you have questions about your diet or feel that you need to lose weight or eat better, schedule an appointment with your doctor or a nutritionist. They can suggest dietary changes that will help you get the nutrition you need and, if necessary, lose weight.
