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Guide For A Healthy Balanced Diet

Guide For A Healthy Balanced Diet By Diet N Fit

A healthy balanced diet plays an important role in your healthy lifestyle. A healthy diet helps to function your body correctly which helps to live a disease-free lifestyle. A nutritious diet contains many things such as vitamins, protein, minerals, calcium, iron, healthy fats, carbohydrates, and some other nutrients. These are the major nutrients that we need to live a risk-free lifestyle. You can also check out more information about Healthy Lifestyle by Diet N Fit.

What is a healthy balanced diet?

A healthy diet provides the body with the nutrition it needs to function properly, including fluid, macronutrients like protein, micronutrients like vitamins, fiber, and food energy.

A nutritious diet may contain fruits, vegetables, and whole grains, and may include little to no processed food or sweetened beverages. The requirements for a healthy diet can be met from a variety of plant-based and animal-based foods, although a non-plant source of vitamin B12 is needed for those following a vegan diet. Various nutrition guides are published by medical and governmental institutions to educate individuals on what they should be eating to be healthy. Nutrition facts labels are also mandatory in some countries to allow consumers to choose between foods based on the components relevant to health.

Benefits of a balanced diet

  • It helps to function your organs effectively and efficiently.
  • A balanced diet keeps your eyes, teeth, and skin healthy.
  • Eating healthy foods helps to improve the digestive system
  • A healthy diet plan helps to prevent chronic health diseases.
  • It slows down the effect of aging
  • It improves your well-being and mental health.

Why a balanced diet is so Important

A balanced diet helps you maintain good health throughout your life and reduces the risks of developing chronic health diseases. That is why a healthy balanced diet is very important.

When you have a poor diet, you function at less optimal levels and may experience bouts of infection, fatigue, brain fog, or other health conditions.

A poor diet has a strong link to heart disease, Type 2 diabetes, cancer, and stroke, which are some of the leading causes of death.

What to add to our balanced diet

A healthy balanced diet consists of many nutrients:-

  • Vitamin
  • Minerals 
  • Protein
  • Antioxidants
  • Omega 3
  • Healthy fats

These are some major nutrients that are very necessary for our health and fitness. A healthy diet includes many healthy foods, that we are going to share. 

  • Fruits
  • Vegetables
  • Protein
  • Grains 
  • Healthy fats

Fruits:-

Fruits are one of the best ways to keep your body healthy and it is an amazing source of nutrients.

Although fruits contain a high amount of sugar, this sugar is natural. Unlike candies and many sweet desserts, fruits also contain fiber and other nutrients. There is no risk of a sugar spike. Additionally, the foods are packed with vitamins, minerals, and antioxidants.

Fruits to eat:-

  • Banana
  • Oranges
  • Dragon fruit
  • Apple
  • Avocado
  • Blueberries
  • Papaya

Vegetables:-

Vegetables are the major source of healthy nutrients. You should add vegetables to your diet, and add a variety of vegetables with different colors for a full range of nutrients.

Vegetables to eat:-

  • Broccoli
  • Cucumber
  • Cabbage
  • Green peas
  • Spinach
  • Beetroot
  • Bell peppers,  Red/Yellow as well

Protein 

High protein foods are an essential source for our body and bones, as it keeps our bones strong and healthy.

Protein foods to take:-

  • Milk
  • Paneer
  • Shrimp
  • Chicken breast
  • Whey protein
  • Peanut butter
  • Boiled eggs

For people who are suffering from lactose Intolerant, we would suggest staying away from dairy products, Instead of these products you can go for different products that are high in protein. Apart from that, we’ve shared some high-protein food that you can add to your diet.

Grains

Whole-grain foods are featured in many breads and baked goods, but it has limited nutritional value. This is because much of the goodness is in the hull of the grain, or outer shell, which manufacturers remove during processing.

Whole-grain foods include the entire grain, including the hull. They provide additional vitamins, minerals, and fiber. Many people also find that whole grains add flavor and texture to a dish.

Foods to eat:-

  • Brown rice
  • Oatmeal
  • Barley
  • Whole wheat bread
  • Buckwheat 
  • Quinoa
  • Whole wheat pasta

Healthy fats

Fat is essential for energy and cell health, but too much fat can increase calories above what the body needs and may lead to weight gain.

More recent research suggests that partially replacing with unsaturated fats lowers cardiovascular disease risk and that some saturated fat should remain in the diet — about 10 percent or less of calories.

Healthy fats options:-

  • Virgin olive oil
  • Peanut oil
  • Canola oil
  • Coconut oil
  • Flaxseed
  • Walnuts
  • Chia seeds

These are some amazing options and healthy options which you can add to your diet.

Foods to control or avoid

You should also keep in mind that adding only healthy foods to your diet is not the only solution for a healthy balanced diet, but you also need to be sure that you stay away from foods that are unhealthy and processed. That is what it takes to live a healthy life or a disease-free life.

Foods to avoid:-

  • Processed foods
  • High sugar foods
  • Soft drinks
  • Saturated fat
  • Junk food
  • Alcohol
  • Processed meats

You should also limit your intake of salt and added sugars. Too much sodium can increase blood pressure and increase risks for heart disease and stroke, while too much sugar can increase risks for tooth decay and obesity.

Alcoholic beverages affect cholesterol, triglyceride, and insulin levels. They can also increase risks for liver inflammation or scarring, elevated blood pressure, weight gain, or even some cancers. That is why you should stay away from these types of drinks and the types of food that we’ve mentioned, you should stay away from those as well.

Summary

A healthy balanced diet should be the foundation of maintaining a healthy lifestyle no matter what your fitness goal is. Whether you want to lose weight or build muscle, you need to follow your diet plan properly to maintain a healthy and disease-free lifestyle.

Variety and health are often associated with eating various fresh, plant-based foods and avoiding processed foods.

You may contact us or feel free to contact our nutrition specialists with any questions or concerns about your diet. Our nutritionists will provide you with a solution!

1 Comment
  • Herry
    6 July 2022 at 11:59

    Great for the fitness lovers

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