A balanced diet is one that gives your body the nutrients it needs to function correctly. In order to get the proper nutrition from your diet, you should obtain the majority of your daily calories from:
Fruit and vegetables
Fruit and vegetables are rich in vital vitamins, minerals and fiber.
Several studies have proven that a good intake of fruit and vegetables may protect from developing heart disease, diabetes type 2, and cancer.3Fruit and vegetables have a high vitamin, mineral and fiber content - these nutrients are vital for your body to function well.
Most health departments throughout the world recommend that we consume five portions of fruit and vegetables each day. This could include either fresh, frozen or canned, or dried fruit and veggies.
A portion means either one large fruit, such as an apple, mango, or a banana, or three heaped tablespoons of vegetables. It could also include one glass of 100% fruit or vegetable juice.
A fruit/vegetable drink is one portion, no matter how big it is. Beans and pulses can also count as one portion.
Whole grains
According to the USDA (United States Dept. of Agriculture)2, we should consume at least 3 ounces of whole grains per day. A whole grain, unlike refined grains, still has the bran and the germ attached. Whole grains are rich in fiber, minerals and vitamins. When grains are refined the bran and germ are removed.
It is not possible to know whether food is made from whole grain just by looking at it.
To be really sure you have to read the label. In the list of ingredients, the word whole or wholegrain needs to appear before the name of the grain.
Whole grain products include breads, pastas and cereals - they need to be made with 100% whole grain.
Whole grain foods and flours include 100% whole wheat, brown rice, bulger, corn, buckwheat, oatmeal (oats), spelt and wild rice.
Legumes
Legumes help improve glycemic control.
Legumes are plants in the pea family that produce pods that slit open naturally along a seam (dehisce), revealing a row of seeds.
The following are the most commonly eaten legumes:
- soy
- peas
- peanuts
- mesquite
- lupins
- lentils
- clover
- carob
- beans
- alfafa
Researchers from the University of Toronto, Canada, reported in Archives of Internal Medicine, October 2012 issue, thateating plenty of legumes helps improve glycemic control in people with diabetes type 2, as well as reducing the risk of developing coronary heart disease.5
Nuts
Nuts are the source of energy and nutrients for the new plant. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats including linoleic acid and linolenic acid, vitamins, and essential amino acids. Many nuts are good sources of vitamin E, vitamin B2, folate, fiber, and the essential minerals magnesium, phosphorus, potassium, copper, and selenium. Nuts are most healthy in their raw unroasted form, because roasting can significantly damage and destroy fats during the process. Unroasted walnuts have twice as many antioxidants as other nuts or seeds. It is controversial whether increasing dietary antioxidants confers benefit or harm.
Lean Protien
Lean Protein Definition. The USDA defines leanmeat as having less than 10 grams of total fat, 4.5 grams or less of saturated fat and fewer than 95 milligrams of cholesterol in a 3.5-ounce portion. The food exchange system defines lean protein as a 1-ounce serving that has 2 to 3 grams of fat. That’s equal to the total fat in the USDA’s recommendation but with a smaller serving. The goal is to balance your daily consumption to meet American Heart Association recommendations for fat intake. Limit total fat to 25 to 35 percent of daily calories, saturated fat to no more than 7 percent of daily calories and cholesterol to less than 300 milligrams daily.
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Why a Balanced Diet Is Important
A balanced diet is important because your 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 and poor academic performance. Bad eating habits can persist for the rest of their lives.
Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet and a 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:
Consequences of Unhealty Eating
According to Gov.UK, most people in England are either overweight or obese (This includes 61.3% of adults and 30% of children aged between 2 and 15)8.
In the US, the states of Mississippi and Alabama have obesity rates above 30%, while 22 other states have obesity rates all over 25%.
At least 200,000 people in the UK die prematurely each year as a result of stroke, coronary heart disease and some other illnesses that are linked to unhealthy eating and lifestyle. Many who do not die do not enjoy a painless, unrestricted and disability-free old age.
According to many studies, the USA ranks last among industrialized countries when it comes to preventable deaths - many of these deaths are due to poor diet, as well as lack of exercise.
Nutritionists say that over four-fifths of men and over two-thirds of women consume excessive amounts of dietary salt in the UK. What many don't know is that 75% of their salt intake is already in the food they buy.
A balanced diet is important because your 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 and poor academic performance. Bad eating habits can persist for the rest of their lives.
Rising levels of obesity and diabetes in America are prime examples of the effects of a poor diet and a 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:
Consequences of Unhealty Eating
According to Gov.UK, most people in England are either overweight or obese (This includes 61.3% of adults and 30% of children aged between 2 and 15)8.
In the US, the states of Mississippi and Alabama have obesity rates above 30%, while 22 other states have obesity rates all over 25%.
At least 200,000 people in the UK die prematurely each year as a result of stroke, coronary heart disease and some other illnesses that are linked to unhealthy eating and lifestyle. Many who do not die do not enjoy a painless, unrestricted and disability-free old age.
According to many studies, the USA ranks last among industrialized countries when it comes to preventable deaths - many of these deaths are due to poor diet, as well as lack of exercise.
Nutritionists say that over four-fifths of men and over two-thirds of women consume excessive amounts of dietary salt in the UK. What many don't know is that 75% of their salt intake is already in the food they buy.
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