The Importance of a Healthy Balanced Diet

healthy nutrition

A healthy balanced diet helps to reduce the risk of a miriad of health-related problems, the most frightening of which are surely heart disease and cancer. Proper nutrition entails eating many different foods, monitoring our consumption of some food and beverage items, and counting calories. Good diets offer balanced nutrition that reduces cholesterol, blood pressure, and helps with weight control.

To function properly, our body must have the correct combination of nutrients. These nutrients can be divided into the following groups:

Carbohydrates

These are the primary source of ammunition in your diet. The body uses carbohydrates to make glucose which can either be used immediately or stored in your body for later use. Too much glucose, however, is stored as fat.

There are two types of carbohydrates: simple and complex carbohydrates. Sugars are simple carbohydrates, whereas starches and fibres are complex carbohydrates.

Proteins

Proteins help the body build and maintain muscles and other tissues, and are also involved in the creation of hormones. Similar to carbohydrates, excess protein is stored as fat.

Animal and vegetable are The two main types of proteins those of animal origin and those of plant origin.

Fat

Strange as it may seem, fat is another nutrient your body requires. It comes in both saturated and unsaturated forms. Saturated fat puts you at risk of health problems, such as heart disease. Unsaturated fat is healthy, but if it goes through any type of refinement process it can become saturated fat.

Vitamins

Different vitamins perform different tasks within the body. They can work with the metabolism to help with energy levels for any task that you need your body to perform. Studies show that certain vitamins can prevent disease. These include:

  • vitamins A, C, and E, also called antioxidants, can help prevent coronary artery disease by preventing plaque build-up on the artery walls.
  • Vitamin B1 is needed for digestion and proper nervous system function.
  • Vitamin B2 is needed for normal cell growth.
  • Vitamin B3 helps to detoxify your body.
  • Folic acid assists with production of red blood cells.
  • Vitamin D assists with the absorption of calcium.
  • Vitamin K helps your blood clot.

Minerals and trace elements

These are found in the food we consume but the trace elements are required only in tiny amounts. Minerals and trace elements are required by your body for many different body processes, such as:

  • Chlorine helps make your digestive juices
  • Calcium and phosphorus help build strong bones

Salt is one final nutrient your body requires. You should not consume more than 2400 milligrams per day though, as it mayraise your blood pressure.

Dietary Guidelines

Following the guidelines below will ensure that you consume a healthy, balanced diet:

  • Try to consume two and a half cups of vegetables and two cups of fruit each day. When making your selections for each day, be sure to choose a good variety. A good rough guide is to eat as many different colours as possible. This will help you to select from all five vegetable subgroups at least four times per week.
  • Eat at least three ounces of wholegrain products each day. At least half of your grain intake should be wholegrain based.
  • Milk should also be part of a healthy diet. Consume at least forty-eight ounces of low fat milk or milk products on a daily basis.
  • Your total fat intake should only be between ten and thirty percent of your calories. Most of the fats you consume should be in the form of unsaturated fats, as saturated fats can are harmful to health.
  • Meat, poultry, dry beans, and milk or milk products should all be lean, low-fat, or fat-free.
  • Less than ten percent of your calories should come from saturated fats, and you should always try to avoid trans-fatty acid.
  • Fibre-rich fruits, vegetables and wholegrains should be a regular part of your diet as should potassium rich foods.
  • Alcoholic beverages should only be consumed in moderation.

Excellent nutrition is the basis of a healthy diet. A healthy balanced diet together with a healthy lifestyle is the foundation for good health.