Health Desk- Such a diet is called a balanced diet, due to which our body gets sufficient amount of nutrition and the health of our whole body remains. Consuming a balanced diet gives strength to fight diseases and keeps a person healthy. We all know the important things related to a balanced diet, but which food item should be consumed in what proportion, when and why and how. There are very few people who know about it.
In this situation, many types of problems start to arise in our health such as obesity, heart disease, high blood pressure to malnutrition and many complex diseases can occur. Which has an effect on the immune system of our body. Along with this, it becomes normal for our body to feel tired.
balanced diet chart
Whole grains such as barley, millet should be included in a balanced diet. All of these are packed with health benefits and must be included in your diet.
A balanced diet should also include fruits and vegetables which are important sources of a variety of vitamins and minerals.
Sources of protein should also be included such as lentils, milk, curd, kidney beans, cowpea, soybean, groundnut, nuts, egg, chicken, fish etc.
Along with sugar and salt, fats and oils should also be included. The food included in it is essential but they should be consumed in moderation.
Benefits of eating a balanced diet-
Choosing a balanced, adequate and varied nutrient-rich diet is a good option for a happy and healthy life. Vitamins and minerals present in the diet are important for healthy growth as well as strengthening immunity. Consuming a healthy diet can prevent certain types of diseases such as obesity, diabetes, heart disease and some types of cancer and protects the human body in conditions associated with escalation or osteogenesis. In this way, the health of our whole body remains fine by consuming a balanced diet.
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Weight is controlled by consuming a balanced diet. A fair amount of whole grains, vegetables and fruits should be consumed in the diet along with small portions of dairy and meat products to meet the nutritional needs of the body. By consuming foods rich in these nutrients daily, our weight remains under control.
A balanced diet is also very important for our immune system. This provides the body with adequate amounts of vitamins, minerals and other nutrients required for the efficient functioning of the immune system. Even a slight deficiency in certain nutrients such as vitamin A, vitamin B, vitamin C, vitamin E, zinc, iron and selenium can impair immune system function. A balanced diet also affects the function of blood vessels as the immune system depends on blood flow.
By keeping our body fueled in the form of the right proportion of vitamins, minerals and nutrients, we get the energy which we need to carry out our day to day activities. Healthy carbohydrates such as whole grains, fruits, vegetables and legumes are slow to digest. Hence it maintains blood sugar and insulin levels for a constant supply of energy throughout the day. Protein also helps in maintaining the energy level in our body such as eating eggs, fish, whole grains, tofu, beans and nuts in the diet can balance your diet.
Essential elements of a balanced diet-
Vitamins and Minerals-
These micronutrients help with substance metabolism, nerve and muscle maintenance and bone maintenance and increase cell production. Fruits and vegetables are the primary source of vitamins and minerals. Along with this, potassium, fiber, Folate, vitamin A and vitamin C are also its sources. Carbohydrates such as glucose and fructose are also found in fruits and vegetables. It is more beneficial to eat fresh fruits than to drink fruit juices. Due to this, the nutrients of the fruits remain and they have a direct effect on our body.
Similarly, it is necessary to include green leafy vegetables and fruits in your diet. This helps the body to get plenty of nutrients such as broccoli, spinach, lettuce, beans etc.
Protein helps in making new cells of the body and maintaining cells. Protein is essential for the development of early childhood, adolescence and pregnancy. Your daily diet must contain a mixture of 35% protein. Protein is found in abundance in pulses, gram, peas, peanuts, milk, eggs, fish etc. Therefore, consuming them regularly is helpful in keeping the body healthy.
Carbohydrates are the main source of energy for voluntary and immoral functions of the body. Carbohydrates are included in whole grains such as brown rice, wheat, ragi, jowar, bajra, potato, oatmeal etc. Therefore, carbohydrates should never be ignored, it is also a part of your essential diet.
Fat provides energy and vitamins and keeps hormones synthesized. There are three types of fat. The first polyunsaturated ones such as walnuts, flaxseeds etc. Second monosaturated fats such as olive oil and omega 3 fatty acids such as fish oil, walnuts etc. Oil is also the main ingredient for cooking. Vegetable oil is used in cooking which is very harmful for the body. Instead you can use refined cold-pressed oil. In which more nutrients are present.
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