Food & Drink

What Should Be Included in Balanced Diet?

Healthy eating doesn't mean you should impose strict dietary limitations to stay unrealistically thin. It's about sticking to a balanced diet to feel great, improve your outlook, have more energy, and be in good mood. Yes, what you eat will have an impact on how you think and lead your life. It is therefore important to understand what you should eat, what you should not, and what you can eat but in limited proportions. Generally, you can eat a variety of food, but you need to know how much of it is healthy to eat, which helps maintain a healthy weight and keeps you fit.

A Healthy Balanced Diet Chart

A balance diet will have different food items from different food groups. Your diet will usually be based on starchy foods, such as pasta, rice, vegetables and fruit. It will also include protein-rich foods, such as fish, meat and lentils, with some dairy products. You will have to limit the intake of salt, fat, and sugar. It is not easy to determine which food is better and how much of it will provide you with maximum benefits. With that in mind, we've listed some of the most beneficial foods with daily recommendations to help you design your own balanced diet with ease.

Food Group

Daily Recommendation

Examples

Importance

Fruit and Vegetable

3 servings a day

Apples, oranges, pineapple, broccoli, lemons, bananas, carrots

Fruits and veggies provide your body with minerals and vitamins. Thanks to their high water and low fat content, they help keep you hydrated and prevent illnesses.

Grain

3 or more whole grain foods daily

Steel cut oats, whole wheat bread, brown rice

Eating whole grains help maintain healthy weight and reduces the risk of diabetes as well.

Protein

2 servings a day

Lamb, beef, chicken, pork, lentils, beans, fish, eggs

You need protein for stronger hair and nails. It also helps repair nerve cells and heals injuries.

Dairy

3 servings a day

Cheese, yogurt, milk

Dairy provides you with calcium, which is important for strong teeth and bones. It also helps regular your muscle contraction. It is especially important for women to prevent bone related illnesses and injuries.

Fiber and Carb

A third of each meal should contain carbs. Women should eat 25 g of dietary fiber a day, and men should have at least 38 g per day.

Oats, vegetables, bread, cereal, brown rice, and lentils for good carbs

Carbohydrates release energy slowly to keep you charged throughout the day. Whole grain carbs are the best. Your diet should also contain fiber, which decreases risk of colon cancer, coronary heart disease and death.

Fat and/or Sugar

Consume in moderation

Fizzy drinks, margarine, butter, cakes, sweets

Fat is good when consumed in small amounts because it's essential for the transportation of vitamins A, E, D and K. It also supplies your body with essential fatty acids that help improve your immune system.

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