Topic – What Are The Components Of A Healthy Diet?
Foods with quick fixes, medicine teas, and lean tabs are often confusing and misleading. But, the truth is, your body needs a balanced diet to function properly. Each food item is responsible for various bodily functions.
Eating healthy does not mean losing ourselves, being incredibly slim, or denying the foods we want. The right approach is to achieve a balanced diet that has the right ratio of carbohydrates, protein, fat, fiber, vitamins, and minerals.
What is a balanced diet?
A healthy balanced diet consists of 7 parts. While it is important to have the right kind of food, it is also important to eat the right portion and quantity.
Following a balanced diet will not only boost your immunity and health but will also help in weight loss and management.
Importance of a balanced diet
A balanced diet can help with weight control in the long run. Calorie requirements depend on age, level of physical activity, and weight goals.
A well-balanced diet includes low calories, whole grains, lean protein, and nutritious foods such as fruits and vegetables. The main benefits of a balanced diet are:
- growth and development
- Maintains weight
- Better energy level
- Reduces the risk of disease
- Reduces sadness and anxiety
- Micronutrients — Vitamins and minerals — are essential to boost immunity and growth.
- It also protects you from infections such as being overweight, diabetes, heart disease, and certain types of cancer.
7 Must-Have Components Of A Healthy Diet
Here are the list of 7 Must-Have Components Of A Healthy Diet:
Carbohydrates play an important role in our body. They are the main source of energy used by our brain and muscles.
About 55–60% of our calories should come from carbohydrates. Carbohydrates provide energy foods and 4 calories per gram.
The core is needed not only to support our growth but also to enhance our performance.
Carbohydrates are broken down into glucose, which then circulates in the blood. Excess glucose in the blood can be stored as glycogen in the liver or muscle. Glycogen stored in the liver helps maintain blood sugar levels.
Muscle glycogen is used to provide fuel for muscles to function. When carbohydrate is consumed more than the body needs, it is converted into fat and stored in adipocytes (adipose tissue). Therefore, it is important that you consume large quantities of corpses.
Proteins are needed to heal your body’s cells and make new ones. It is also important for growth and development at various stages of life.
About 25% of the daily calories should come from moong dal, fermented lentils, and legumes such as kidney beans (rajma), black-eyed beans, and chickpeas (sunna).
Milk and dairy products like cheese, curd, and curd are also good sources of protein. For non-vegetarians, good sources include eggs, fish, and lean meats.
About 35% of our daily calories should not come from fat. Fat is an excellent source of energy: 1 gram of fat provides 9 calories. Fat protects internal organs, however, excess fat can be harmful.
Fat acts as an excellent insulator and protects the fat stored under the skin from the body from freezing. Women need at least body fat to maintain menstrual function, while fat cells secrete and store estrogen.
Since it is strongly associated with high levels of cholesterol in the blood, it is advisable to limit the number of saturated fats consumed, increasing the risk of heart disease and diabetes. Saturated fat is found in beets, lamb, pork, butter, cream, milk, cheese, coconut oil, palm oil, and cocoa butter.
It is important to replace saturated fat with unsaturated fat. This means eating more fish, butter, nuts, and seeds, as well as vegetable oil and flaxseed oil, and soy spreads.
Vitamins are complex organic substances found in our diet that support every system in the body, including the immune system, brain, and nervous system. Many of them help create food energy and help the body to use carbohydrates, fats, and proteins.
They are involved in regulating growth, building red blood cells, and protecting the body from harmful free radicals. Very low levels of vitamins and minerals are required to function properly and prevent disease. Vitamin K and D cannot be produced by the body, they must come from our diet.
To get more vitamins in your diet, consume as many fresh and unprocessed foods as possible. Instead of traveling around the world, choose locally made fruits and vegetables.
Try to cook the vegetables as lightly as possible and maintain a crispy texture. Avoid slow cooking and long cooking techniques. Microwave, steam, or pressure-cooked vegetables are excellent in vitamins.
Minerals are substances of substance and they are found in soil. They are absorbed by plants, which we eat or are eaten by animals – and then they are eaten.
Therefore minerals can be obtained from animal and botanical sources. Minerals have many different functions, such as structural functions such as balancing calcium and fluid in the bone and teeth and regulating vessels in muscle contractions such as sodium and potassium.
Vitamins are ‘primary’ because they are not easily damaged by heat, light, or air, and minerals do not decompose.
Fiber is found in plants such as fruits, vegetables, and cereals. There are two main types of fiber: soluble fiber and insoluble fiber, both of which are essential for good health.
Soluble fiber is usually found in plant cells. It helps in digestion, which allows the stomach to gradually accept the free time. This means that nutrients are absorbed slowly and allowed to release stagnant energy.
Soluble fiber helps in lowering LDL cholesterol. Soluble fiber dissolves in water and goes more fully through digestion. Soluble fiber keeps the digestive system in the right order. It also helps prevent intestinal problems.
High fiber foods are an excellent source of vitamins and minerals. It adds to the bulk, which is more filling and enjoyable. We need to eat about 18 grams of fiber every day.
To get more fiber in your diet you should always choose whole foods instead of refined grains, for example, whole grains or whole breakfast cereals.
Eat more peas, lentils, beans. Potato skins are high in fiber and brown rice has more fiber than white rice. You should make sure that you eat at least two fruits every day.
Life without water is unimaginable. An important nutrient that helps regulate body temperature, lubricates your joints, and protects your vital organs and tissues. Water also helps carry oxygen throughout your body. Make sure you drink at least 8 glasses of water daily.