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Healthy Balanced Diet | Balanced Diet | Health Diet | Food that helps to improve your Health

Balanced Diet

Our everyday food consists of Macros (Carb, protein, fat), Micros (Vitamins, Minerals, other Trace minerals) and water, but all these differ in quantity and numbers. And when we talk about a balanced diet, this should include all of these things in a certain amount according to the person's age, height, weight, and gender. Let's look at a few average numbers for a balanced diet.



1. For an average calorie intake of 2000 - 2400 cal. Per day, one should get 45 to 65 calories from carbohydrates which range from 225 to 390 grams of carbs per day.

2. For an average calorie intake of 2000 - 3000 cal. Per day, one should get 10 to 35 percent of calories from protein which ranges 50 to 262 grams of protein per day.

3. For an average calorie intake of 2000 - 2500 cal. Per day, one should get 400 to 700 calories from dietary fat. Which ranges from 44 to 97 grams of fat per day

Other than macros, there are daily requirements for micronutrients in a different number of milligrams, that are essential for our body. And two to three liters of water every day to keep the body hydrated and free of diseases. 

Food is the only source of every macro and micronutrients that are needed for a healthy living being. (Not to forget Sunlight which provides us with Vitamin D) But unfortunately, we incline towards the junk food, processed food, and depend on supplements. Though supplements can fill the gaps of nutrients that we don't get from our diet but with numbers of disadvantages, because it is essential to know what micronutrients are needed for the body.

Disadvantages of taking supplements (Researches show) 

1. Unnecessary intake of non-required micronutrients can be harmful to the body.
2. Taking more supplements can increase the risk of side effects from certain nutrients.
3. Expensive.
4. Supplements can interact with other medications, lowering the efficacy of the medicine. 
5. Taking supplements without a doctor's advice can be harmful.

Nutrients from food in other hands are safe, without side effects, inexpensive, non-interactive with medicines and recommended by every doctor, nutritionist, and health specialist. 

Consult your healthcare provider, whether you need supplements or not. If your body requires a particular type of vitamin or mineral, can only be detected by certain examinations done by your doctor. For example; 
1. Vitamin A, excess amount can cause a headache, body pain, swelling, and other serious health issues.
2. Vitamin D, usually not present in food products, and deficiency may need some amount of the vitamin as prescribed.
3. Iron intake can also differ for male and female. 

Balanced Diet

That's a lot of mathematics, macros, micros, numbers, quantity, and confusion. It is difficult to calculate every bit what our body gets and how much it gets, thus without going into such long derivation, we should know just a small part of our health.

Balanced Diet = Natural Food = Small Portion = Healthy Life

1. A balanced diet should include macros and micros from natural foods (fruits, vegetables, wheat, poultry, milk product, seafood, etc.).  
2. Instead of talking two to three meals (which includes only macros) in a day, take five to six small meals that would add, fruits, vegetables, eggs, yogurt, etc.
3. Take a small portion of every kind of food. Do not eat more than your hunger.
4. Drink sufficient water. 

How does a balanced diet should look



For a complete meal include, portions of

1. Brown rice or Brown bread, if you prefer white rice then take a small portion. Rice is going to provide you with a few amounts of carbohydrates. 
2. Lentils provide you with proteins. 
3. Add fish, eggs for protein as well as omega-3 fats.
4. Mixed vegetables, to get some micronutrients.
5. Yogurt, for minerals like calcium, phosphorus, potassium, zinc, etc.





Snacks

1. Fruit Salad, include every kind of fruits, add curd instead of cream.
2. Healthy nuts.
3. Mixed vegetable soup
4. Homemade pasta cooked with a lot of vegetables.
5. Mixed veggie, egg fried rice
6. Water, fruit juice, homemade mocktails, milkshakes, etc. 

To balance your everyday diet, cook at home, add lots of vegetables and fruits. The benefit of eating a healthy balanced food every day is, 

1. You stay healthy, active, and free of diseases.
2. Cooking at home increases family time and improves family health.
3. You get almost every necessary nutrients from fruits and vegetables.
5. Helps to maintain healthy body weight.
6. You can eat all your favorite foods.  

Avoid processed, frozen and restaurant food. 







*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.
Please consult your healthcare provider before any diagnosis, treatment or medication.
Allergy information is not provided.


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