Balanced Diet

Intake of appropriate food with the combination of all groups of foods called balanced diet. The balanced diet provides sufficient nutrition and energy to the body. It is combination of different foods such as Milk group, meat group, fruit and vegetable group and grain group. Taking of excessive food of any group refers to unbalanced diet. All groups of diet should be taken every day and three meals a day should be taken. The unbalanced diet causes many side effects in connection with body tissues, growth and development, bone and muscle problems etc.

The human body consists of 63% water, 22% protein, 13% fat and 2% minerals and vitamins. Accordingly human should take food. The taking of food depends upon the age also Hormonal balance is required while taking diet. The hormonal balance can be achieved through providing low glycolic carbohydrates, enough protein and fat. The following should form the nutritional balance: The human body requires essential nutrients for which the balanced diet provides with the RDAs i. e. Recommended Dietary Allowances.

The balanced diet avoids excessive calories such as saturated fats, cholesterol, sodium and sugar. The taking of balanced diet depends upon the age, physical activity, sex of the human. Hence there will be no universal prescription of the balanced diet to the humans. It differs all.

Water Diet

Water is part of balanced diet. The human brain is made up of 95% water; blood is 82% and lungs 90%. Even 2% drop in our body’s water supply can cause signs of dehydration, short term memory etc. Water is important to the human body. The body cannot work without sufficient water.

If adequate water is not consumed on a daily basis the body fluids will be out of balance, which causes dehydration. The minimum consumption of water per day is six to eight ounce glasses. Drinking water is essential for weight loss. Many people desired to take cup of coffee, tea or other liquids, but they forget to take sufficient water for every day. Water plays key role in the prevention of disease. Drinking of eight glasses of water daily can decrease the risk of cancer by 45% and it can reduce the risk of breast cancer. It is important to note that the intake water should be cool.

But adding of ice should be avoided. When the pure and water taken as water diet, it helps to adjust the set point of the body’s metabolism. Because the cool water absorbs heat from the body and then body expends calories in order to heat the water up to body temperature. The water diet amounts to 60 calories.

Quantity of Food

Balanced diet provides regular supply of vitamins, minerals and other required nutrients in order to ensure optimum health. The optimum health causes increase of energy levels for physical activity and leads to weight loss also.

Balanced diet contains all ingredients needed for the body in order to keep the body healthy. The balanced diet contains carbohydrate, protein, fat, vitamins, mineral salts and fiber. But these all should be used with correct proportions. Eating of healthy foods from all the groups of foods for every day. Combination of foods from all groups such as Fruits, vegetables, breads, dairy products, meat and protein and fats should be taken with such measurements. The quantity of food should be taken with the combination of all groups as follows:

Precautions

Balanced diet leads to balanced life. Women need fewer calories than men. A man who has weight of 140 pound and has low level of activity can take 2,000 calories per day, whereas woman can take 1,500 calories only. Ideal balanced diet should be preferred. Ideal balanced diet means variety of vegetables and fruits that calorie limits. Vegetable such as dark green vegetables, legumes, and starchy vegetables should be consumed several times in a day. Taking of such vegetables helps the accumulation iron and zinc levels in the body. The day meal should include with grains and milk products.

In respect of Non-vegetarians, they should eat lean meats and fish. The permanent part of balanced diet linked with protein rich fish, beans, nuts and seeds. Taking of balanced diet increases the healthiness and also take part in respect of the weight of the body. Balanced diet contributes healthiness, physical fitness of the body. While taking the balanced food, the following precautions should be observed on regular basis

1. Regular exercises, decrease of calorie intake.
2. Those people who are taking the 2,000-calorie per day have to take two cups of fruit and 2 cups of vegetables per day.
3. Three cups of fat-free milk products can be taken.
4. Avoidance of Trans fatty acids
5. The intake of cholesterol intake should not be more than 300 mg per day.
6. The intake of total fat should not exceed 20-35% of calories.
7. The Added sugars should be avoided.
8. With regard to the sodium or salt, the consumption should not be more than 2,300 mg i. e. one teaspoon of salt)
9. The consumption of one alcoholic drink for women and in case of men it is two drinks per day.

Reference

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