- Balanced diet :
Any things we consume in daily routine is called diet. But balanced food include the basic compnents of food such as proteins, vitamins, minerals, carbohydrates, fats and fibres.
The requirements of food and neutrients are depends on gender, age and health status of the body.
Balanced diet is contains different types and kinds of food, according to the need of body requirements. Balanced food provide cartain calories like proteins, vitamins, minrals and carbohydrates.
Balanced diet may not exceed the requirements of calories for body.
Balanced diet also provide bioactive phytochemicals, such as dietary fibres and some types of antioxidant and nutraceutical which are beneficial for health.
Balanced diet provide calories mostly from carbohydrates and some from proteins and fats.
Balanced food include all catagories of food such as proteins, minrals, vitamins, carbohydrates, fats, fibres and water, but not too much little not higher then body needs.
Helthy food is same like balanced diet. Which provide important and essential amount of fluids, carbohydrates, proteins and minrals needed for body.
Healthy diet may include fruits, vegetables and whole grains.
Importance of balanced diet:
Balanced food and good nutretion is important to maintain good health. Balanced diet have cartain impacts on human body and health status. Because deficiency of balanced food may lead to cartain disorders like marasmus, immunity weakness and many other type of diseases.
Excess amount of calories may lead to obesity and other disorders such as hypertension, heart diseases, diabetes type 2, some types of cancer and some skeletal disorders.
Balanced food provide good physical and mental health. Also make our body physically fit.
Balanced food improve proper growth of body.
Balanced diet improve the capacity to work, because it makes body physically fit.
Balanced diet strengthen our body immunity against cartain types of diseases.
So anyone needs to practice healthy eating habits to reduce disease risk and improve health.
7 important components of balanced diet:
Balanced diet include proteins, fats, carbs, carbohydrates, minrals, fibre and water.
Foods needed for balanced diet:
Selecting good is important for balanced diet, because each group of food is needed for body in adequate amount. This adequate amount has key role in improve and maintaining body normal function.
Cartain vegetables and fruits can also prevent from illness and are essential for maintaining good health.
Basic food groups for balanced diet:
a): Dairy products such as milk and yogurt and their alternatives.
b): Fresh vegetables and legumes.
c): Fresh fruits.
d): Grains, cereals, noodles and breads.
e): Meat such as fish,lean meat, eggs and nuts.
Balanced diet foods needed in variety of amount from all the above food groups in adequate amount, not too much or little.
Compnents of balanced diet:
The following are basic compnents for balanced diet.
Our body needs calories and energy, our body makes some part of energy from fats.
Fats are found in ghee, oil, cheese, butter and in many others.
Proteins requires for growth and repair purpose of body. Proteins also help in building of our body muscles.
Proteins found in meat, eggs, chicken, dairy products and whole grains.
3): Minrals and vitamins:
Vitamins, minrals and fibre increases immunity against many diseases.
Founds in vegetables and fruits. Deficiency of minrals and vitamins may lead to disorders like Anemia and goiter etc.
Carbohydrates is main source of energy. Our body mostly produce energy from carbohydrates. Carbohydrates founds in wheat, rice, breads and sweets.
As a result,
Our body needs adequate amount of these components of balanced diet, not too much or little. Because high and low levels of these components can lead to health problems.
Diet plan and tips to loose weight:
1): Avoid sweet and sugary drinks and fruits juices:
Thy include high amount of calories due to high amount of carbohydrates.
2): Eat high amount of soluble fibres:
Studies suggest that soluble fibres may promote loosing weight.
3): Eat every foods and meals slowly:
Because eating quickly can lead to obesity and eating slowly may feel you full and increase weight reducing harmonies.
4): Increase proteins intake:
High amount of protein in breakfast can reduce craving throughout the day.
5): Drink water before starting meal:
Studies suggest that a glass of water half hour before starting meal may lead to weight loss. Because it reduce the stomach capacity for food.
6): Select food that are friendly for weight loss.
Some foods are found better for loosing weight, such as green leafy vegetables, whole grains, beans, legumes and soups etc.
7): Use drinks having caffeine:
Caffeine increases matabolism. High caffeine drinks are coffee, tea etc.
8): Take best quality and adequate sleep:
Because short sleep is one a risk factor for obesity. So good sleep is important for weight loss.
9): Eat more whole food rather than processed foods:
Because they are healthier and less likely to cause overeating.
So you need to start Exercise activity along with diet plan for weight loss and maintaining good health.
Healthy and weight loss friendly foods:
There are many types of food considered weight loss friendly some examples are,
Whole grains, leafy green vegetables, salmon, chicken breast, cruciferous vegetables, beans and legumes, bioled vegetables, tuna, bioled potatoes, cottage cheese, apple cider vinegar, soups, avocados, chilli peppers, grape fruits, nuts, fruits, chai seeds, coconut oil, full-fats yogar and many more.
So adopt healthy habits and stay fit and happy