BALANCED DIET

A balanced diet is one that gives your body the nutrients it needs to function
correctly. To get the proper nutrition from your diet, you should consume the
majority of your daily calories in: fresh fruits. fresh vegetables. whole grains.

Balanced diet means choosing a variety of foods from the different food groups
– specifically: vegetables and fruits; protein (meat, fish, eggs, beans, soy); dairy
(low-fat milk, cheese, yogurt); carbohydrates (starchy foods like rice, pasta,
potatoes and bread – preferably wholegrain or wholewheat varieties); and a small
quantity of healthy fats such as the unsaturated fat from olive oil. Avoid sugary
drinks and foods, and foods with added saturated fat like processed meats, chips,
pastries, and pies. Drink plenty of water to keep hydrated and to help your body
function better.

A balanced diet is one which provides all the nutrients in required amounts and
proper proportions. It can easily be achieved through a blend of the four basic
food groups. The quantities of foods needed to meet the nutrient requirements
vary with age, gender, physiological status and physical activity. A balanced diet
should provide around 50-60% of total calories from carbohydrates, preferably
from complex carbohydrates, about 10-15% from proteins and 20-30% from both
visible and invisible fat.
In addition, a balanced diet should provide other non-nutrients such as dietary
fibre, antioxidants and phytochemicals which bestow positive health benefits.
Antioxidants such as vitamins C and E, beta-carotene, riboflavin and selenium
protect the human body from free radical damage. Other phytochemicals such as
polyphenols, flavones, etc., also afford protection against oxidant damage. Spices
like turmeric, ginger, garlic, cumin and cloves are rich in antioxidants.

IMPORTANCE OF BALANCED DIET

Prevents diseases and infections. When you eat the full range of vitamins,
minerals and other nutrients you improve your immune system and your healthy
diet may even help prevent diseases like cancer, heart disease, diabetes, and
stroke.
Helps you control your weight. Most people at some point want to lose weight
or gain weight – eating a balanced diet helps you control your weight and
maintain it over time. It is not feasible to be on a weight-loss diet forever – a
balanced diet is the only way to healthily control your weight in the long term.
Improves your mental health. Getting the right mix of nutrients can help to
ease symptoms of depression and anxiety – looking after yourself by eating well
is essential as you take steps to good mental health.
Good for growth. A balanced diet is crucial for children and adolescents. As the
body grows it is important to receive the right nutrients so that cells are built and
maintained and the body grows at the right pace.
Better skin and hair. A healthy balanced diet also improves your looks. Eating
well contributes to healthy skin and hair and a “glow” that makes you look
younger.

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,
and bad eating habits can persist for the rest of their lives.