Balanced Diet: are you really looking health?

What comes to your mind first when you hear about balanced diet? Which of the sumptuous meal do you missed most? Let walk through as we are going to find our what's actually good for us.

What is balanced diet?

A balanced diet is a diet that contains differing kinds of foods in certain quantities and proportions so that the requirement for calories, proteins, minerals, vitamins and alternative nutrients is adequate and a small provision is reserved for additional nutrients to endure the short length of leanness. In addition, a balanced diet ought to offer bioactive phytochemicals like dietary fiber, antioxidants and that have positive health advantage to out health.

Examples of Balanced Diet

A healthy, balanced diet will usually include the following nutrients:

• vitamins, minerals, and antioxidants
• carbohydrates, including starches and fiber
• protein
• healthy fats

A balanced diet will include a variety of foods from the following groups:

*Vitamins

There are 13 essential vitamins that nutritionists divide into two groups: fat soluble and water soluble.

Fat soluble vitamins are:

• vitamin A
• vitamin D
• vitamin E
• vitamin K

Water soluble vitamins are:

• vitamin B-1 (thiamine)
• vitamin B-12 (cyanocobalamin)
• vitamin B-6
• vitamin B-2 (riboflavin)
• vitamin B-5 (pantothenic acid)
• vitamin B-3 (niacin)
• vitamin B-9 (folate, folic acid)
• vitamin B-7 (biotin)
• vitamin C

*Minerals

• magnesium
• calcium
• phosphorus
• sulfur
• sodium
• potassium
• chloride

Trace minerals are;

• iron
• selenium
• zinc
• manganese
• chromium
• copper
• iodine
• fluoride
• molybdenum

*Proteins

• red meats (limit their use and choose lean cuts)
• poultry, including chicken and turkey
• fish and other seafood
• beans and legumes
• eggs
• dairy products
• soy
• nuts
• some grains, including quinoa 

*Carbohydrates

• quinoa
• rice
• vegetables
• whole grain pasta, bread, and other baked goods
• oatmeal
• fruits
• barley
• Yam etc.

*Fat

Monounsaturated fat – good sources include:

• Olive, canola, peanut, and sesame oils.
• Avocados.
• Olives.
• Nuts (almonds, peanuts, macadamia, hazelnuts, pecans, cashews)
• Peanut butter. etc

Benefits of balanced diet

• Manage a Healthy Weight.
• Support a Strong Immune System.
• Increase Your Energy Level.
• Save on Medical Expenses.
• Reduce the Risk of Chronic Illness.
• Slow the Effects of Aging.
• Help You Live Longer.
• Improve Your Mental Health and Wellbeing.
• May help you live longer.
• Keeps skin, teeth, and eyes healthy.
• Supports muscles.
• Boosts immunity.
• Strengthens bones.
• Lowers risk of heart disease, type 2 diabetes, and some cancers.
• Supports healthy pregnancies and breastfeeding.
• Helps the digestive system function.
• Reduced cancer risks
• Improved memory
• Reduced risk of heart diseases
• Satisfaction and happiness

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