How to have a well-balanced diet by Anju Nagpal

We all know and have heard from others many times, that eating a well-balanced diet is essential for being healthy and fit. There is now a significant distinction between eating healthy and eating well-balanced meals. They may sound similar, yet they have different meanings.

Eating healthy implies, the food which you are eating is fresh, homemade, and enriches with high nutritional content, despite having fast food and sugary drinks. It includes fresh fruits and vegetables, whole grains, dairy products in their purest form, legumes, proteins, pulses, and cereals, as well as enough water.

On the other hand, a well-balanced diet means that the food you eat must be healthful and include the appropriate number of nutrients. There is an appropriate measure of nutrients in diet for various body types, and it is taken into account for various age groups and physical work types. Well-balanced means we have a good understanding of what to eat and how much to eat. A well-balanced diet offers your body a proper range of nutrients it needs to function correctly.

The primary food source that must be included in a well-balanced diet

Vegetables and Fruits

Fruits and vegetables should be included more frequently in our diets because they provide adequate nutrition. Raw veggies and fruits are recommended to gain the most comprehensive advantages of entire nutrients. Since Vegetables lose part of their nutritional value when cooked. In addition, some cooking procedures, such as deep-frying, might result in the addition of unhealthy fats to a dish as well as the destruction of the dish's nutritional content.

Likewise, eating whole fruits rather than juices provides higher nutritious benefits. Juice has fewer nutrients than whole fruits. Furthermore, alternatives are now accessible in the form of juices that claim to contain actual fruits by just adding flavor and extra sugar. Try to eliminate such low-quality meals from your diet.

Whole Grains

Consuming whole grains are an essential source of a well-balanced diet. Ensure that you consume 48 grams or more of whole grain every day. Certain foods are manufactured from a blend of whole grain and refined grain. In this case, we should constantly count the amount of whole grain to ensure that we get the correct amount of grain. Quinoa, wheat, brown rice, oats, and barley are examples of healthy whole grains.

Protein

Proteins are made up of amino acids, which are the building components. For the body to grow and operate properly, it needs 20 distinct amino acids. Having dietary protein is required to provide amino acids for the growth and maintenance of our body's cells and tissues. Dietary protein requirements keep changing over time. According to the European Food Safety Authority (EFSA), adults should consume at least 0.83 g of protein per kg of body weight per day, or 58 g/day for a 70 kg person.

You can add certain high-protein foods to your diet.

Lean Beef
Chicken
Salmon
Milk
Eggs
Nuts
Beans
Legumes
Fish
Quinoa
Oats

Dairy Products

Dairy products are an excellent source of calcium, which is extremely important for our bone health. This is one major reason why adding dairy to a growing child's diet is so important. Lactose intolerant people should replace lactose in their diet with soy-based calcium and other nutrients. Calcium is abundant in dairy products such as

Milk
curd
Paneer
Soya milk
Soya products

Plant Oils

Making the decision to add cooking oils to the diet is also an important aspect of staying healthy. Always be on the lookout for hydrogenated oils, which contain harmful trans fats. You can use another variety of oils such as

Olive oil
Canola oil
Soy oil
Peanut oil
Mustard oil
Sunflower oil

Water

Last but not least, drink plenty of water throughout the day. According to research, water makes up 70% of our bodies, making it a very crucial component. Always stay hydrated; one should consume at least 8 to 10 glasses of water each day.

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