A balanced diet is one that gives your body the nutrition it needs to function properly. BALANCED DIET is one which contains different types of food in such quantities and proportions so that the need for calories , protein , minerals , vitamins , and other nutrients is adequately met and a small provision is made for extra nutrients is adequately met and a small provision is made for extra nutrients to withstand short duration of leanness.
DIET FOR DIFFERENT AGE GROUPS:
- TEENAGERS/ ADOLESCENCE
- ADULT WOMEN
- ADULT MEN
- PREGNANT WOMEN
- LACTATING WOMEN
- SENOIR CITIZENS
- A balanced diet is important because your body’s organs and tissues need proper nutrition to work effectively. Without good nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with a poor diet run the risk of growth and developmental problems. Bad eating habits can continue for the rest of their lives.
- Rising levels of obesity and diabetes are prime examples of the effects of poor diet and lack of exercise.
These disease are influenced by diet :
- Heart Disease
At the core of a balanced diet are foods that are high in Vitamins, Minerals, and other Nutrients and low in Unnecessary Fats and Sugars.
Fruits are the great source of nutrition,they provide lots of vitamins , minerals and fibre to our diet . fruits make quick and tasty snacks.
Vegetables are primary sources of essential vitamins and minerals. Red , yellow and dark greens leafy generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, okra, ridge gourd, capsicum,cabbage etc
Whole grains are more healthy and nutritious . Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition. Try switching from white to whole-grain breads and pastas.
Fish , Poultry , Meats, milk , whole grains , beans , soya are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken , fish , eggs are the best option. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats. Nuts and beans, such as lentils, peas, almonds, sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they are also major sources of fat, so it is best to choose reduced-fat or fat-free cheeses, milk, and yogurt.
Oils should be used sparingly. Good oils, such as olive oil,canola, ground nut can replace fattier vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a large number of empty calories