What is a Balanced Diet?

Balanced Diet Guide: Essential Components and Wellness Tips

A balanced diet simply means eating food in the right proportions. It is paramount to your overall wellness to follow a balanced diet. Consuming the right mix of fruits, vegetables, and proteins will help you live healthier and stronger.

A balanced diet means including the right food in the right quantities to give your body the essential nutrients it needs to grow. It also helps you meet your daily energy requirements and empowers your immune system.

Components of a Balanced Diet

There are 7 essential components to a well-balanced diet. Here is a detailed breakdown:

1. Carbohydrates

Carbohydrates are the powerhouse of energy. Thus, they should make up a large portion of the diet, approximately 50% - 60% of your diet. However, choosing complex carbohydrates such as whole grains over refined sugars and simple carbs is essential. Whole grains provide additional fibre, boosting your digestive health. Here are some healthy carbs that you may include:

● Dahlia, whole wheat

● Whole grains like oats, quinoa

● Vegetables

● Millets like ragi, bajra, barley

2. Proteins

Proteins are the driver of your immune system. They help in tissue repair and maintaining muscle mass. They help to grow your hair and nails faster. To reduce unhealthy fats, every platter must include at least 10% to 12% proteins, including lean protein options. Here are some healthy protein sources:

● Plant-based Proteins: Legumes, tofu, nuts, beans, etc.

● Animal Protein: Meat, fish, eggs, dairy, etc.

3. Fat

Many people think fat is bad for health, but that is a misconception. Several vitamins, such as A, D, E, and K, are fat-soluble. Without the proper fat intake, these vitamins will be deficient in your body.

However, the type of fat consumed matters a lot. Unsaturated fats in seeds and nuts are healthier than saturated fats in processed foods. Also, trans fat, often found in processed foods, should be avoided at any cost, as it increases cholesterol levels and risks of cardiological issues. Take a look at some sources of healthy fat:

● Avocados

● Nuts

● Seeds

● Extra virgin olive oil

● Fatty fish- Salmon, Sardines, Mackerel, Herring

4. Vitamins

Vitamins are a type of micronutrient that are essential for your body’s overall functioning. While there are 13 types of vitamins, vitamins A, B, C, and D are indispensable for cell growth, nerve transmission and bone health. The following are some rich sources of these vitamins:

● Fruits

● Poultry

● Seeds

● Nuts

5. Minerals

Minerals help to extract the energy from the consumed food and boost the growth of organs. Some essential minerals are calcium, iron, potassium, iodine and sodium. Some sources of minerals are:

● Fish

● Meat

● Beans

● Cereals

● Nuts and seeds

6. Fibre

Fibre aids your digestive health. Proper fibre intake not only prevents constipation but also regulates your bowel movement. Studies also show that fibre-rich foods foster your heart’s health, lowering blood pressure and cholesterol levels. Fibre also controls your blood sugar levels. Some fibre-rich foods are:

● Seeds and nuts

● Dahlia and quinoa

● Beans

● Whole Grains

7. Water

Most people overlook water, but it is an essential part of a balanced diet. Drinking at least 8 glasses of water per adult has manifold benefits. It helps regulate body temperature, absorb nutrients, and remove blood waste.

Aspects to Consider in a Balanced Diet

One must consider certain aspects when preparing a balanced diet. Take a look:

● Colourful Plate Equals Nutrient-Rich Meal

A plate filled with various colourful fruits and vegetables is a good indicator of a nutritious meal. In simple terms, the more shade you add to your plate, the more nutrients you supply to your body.

● Portion Control and Moderation are the Keys

A balanced diet involves consuming the right mix and emphasises portion control and moderation. Consuming any component, be it carbohydrates or protein, in excessive portions

can lead to weight gain and other health issues. Thus, controlling your portions and consuming food in moderation is essential.

It is important to remember that a balanced diet depends on individual body needs, existing health issues, age, activity level, etc. To prepare a complete balanced diet chart for yourself, contact your nutritionist today.