Monday, December 14, 2020

Benefits Of Taking Balanced Diet

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By: Shreya Singh


A balanced diet is key to a healthy lifestyle. If you want to have a healthy lifestyle, eating healthy food is crucial. you need to know what to eat and what to avoid in order to be fit and healthy.

"A diet which consists of all the essential food constituents i.e., protein, carbohydrates, fat, vitamins, minerals, and water in correct proportion is called Balance diet".


The following article will deal with the importance of a balanced diet for a healthy lifestyle.

 

TYPES OF BALANCED DIET ON THE BASIS OF NUTRIENTS

 

There are two type of balanced diet on the basis of nutrients


MICRONUTRIENTS: The nutrients which are required in small proportion or small quantities by our body are known as micronutrients. Vitamins and Minerals are micronutrients.


MACRONUTRIENTS: The nutrients which are required in larger proportion or larger quantities by our body are known as macronutrients. Carbohydrates, Fats, Protein and Water are macronutrients.

 

 COMPONENTS OF BALANCED DIET

 

A balanced diet denotes the intake of edibles that can deliver all the essential ingredients necessary for growth and maintenance of the body indefinite amount in which they are essential for the body.

There must be a definite proportion between the different constituents of food.

 

CARBOHYDRATES: Carbohydrates actually provide fuel to our body in form of glucose. Carbohydrates provide support to our body and are a primary energy source that our brain and muscles use. Nearly 60% of the calories are fulfilled by carbohydrates. Carbohydrates enriched food are bread, corn, potatoes, etc. If we consume more carbohydrates than our body needs then it is converted into fat and stored in fat tissues by our body.

 

PROTEINS: Protein helps our body to develop and grow properly. Protein helps our body in building, maintaining, and repairing of body tissues such as skin, hair, and muscles. Proteins are also known as bodybuilding food. Proteins are broken down into amino acids by our body. Nearly 10 - 15% of calories are fulfilled by carbohydrates. Protein-enriched food is meat, fish, pulses, etc. Excess protein is stored in our body as fats and lead to weight gain.

 

FAT: Fat is an important part of our balanced diet. Fats are a great source of energy for our body. Fat is also a great insulator and fat stored just below the skin to insulate the body from cold.  Almost 35% of calories are fulfilled by fat. Fat enriched foods are milk, butter, cream, coconut, etc. Excess fats lead to obesity and overweight which causes an increase in blood pressure.


VITAMINS: Vitamins are complex organic substances found in our food that support almost every system in our body including our immune system, the brain, and the nervous system. A very small amount of vitamin is needed by our body to function properly. Vitamins are involved in regulating growth, making red blood cells, and protecting the body from free radicals. To get vitamins in your diet try and eat foods as fresh and unprocessed as possible. Vitamins K and D is not made by our body and one must consume those vitamins rich food in the diet.

 

MINERALS: Minerals are elemental substances and are found in the soil. They are eaten by plants which we eat or eaten by animals which we then eat. This is because we get minerals from both plants and animals. Minerals are required in very less amount by our body. Minerals cannot be made by our body and therefore it's important to take mineral in our daily diet. Minerals like calcium iron are taken in more amount as compared to minerals like zinc and copper to maintain the good health of the body.

 

 

 

FIBERS: fibers often known as roughage can be found in plants such as fruits, vegetables, and grains. High fiber food contains a good source of vitamins and minerals. Around 18g of fiber is needed for our body every day. We should take whole grain food to get fiber in our diet. fibers play a vital role in the digestion of food and contribute to a lowered risk of chronic diseases.

 

WATER: Water is essential for our survival and should be taken in adequate amount. Water is among the most important macronutrient. Our body is made up of 65% of water. Water helps in absorption, digestion, excretion and aids the circulation of nutrients around our body. It is important to maintain our hydration level correct throughout the day as lack of water leads to dehydration which is a life threat. 

  

BENEFITS OF TAKING BALANCED DIET

 

Having a properly balanced diet not only keeps you physically fit but also mentally fit. It generates a great amount of energy which helps you to feel fresh and energetic throughout your day.

 

BODY WEIGHT: One of the main reasons people eat a balanced diet is to maintain a proper weight. Once you start taking a proper diet at the proper time your body will start maintaining a proper weight. You should have food which is need for your food in order to maintain your body weight. Try to consume the only number of calories that your body needs because an extra number of calories stored in our body leads to a gain in body weight.


HEART HEALTH: As people say healthy heart means a healthy human so, in order to keep your heart healthy, we need to have a balanced diet. Taking different components of food in the right proportion plays a vital role in our cardiovascular fitness. Eating a balanced diet can improve your heart health and also prevent various heart diseases.

  

IMPROVE IMMUNITY: Eating a balanced diet will provide all the essential components of food needed to our body which will help to maintain our immune system and will protect our body from diseases. It also helps to in the repair and replacement of worn-out tissues and prevents deficiency diseases. Also, improve the metabolism of the body.

 

BETTER SLEEP: Poor eating habits often cause stomach and digestive problem due to the toxins that may be released into the blood system which not only disturb our body but also our sleep. So if we take a proper balanced diet it will be easily digested by our body and will not ruin and sleep and we will feel more energetic the next morning.

  

IMPROVED MEMORY AND BRAIN HEALTH: Eating a balanced diet increases blood flow to the brain which protects our brain from different diseases. Eating proper food makes our memory function well and helps to improve memory and the ability to learn.

 


EFFECTS OF NOT TAKING BALANCED DIET

 

 GAINING EXTRA WEIGHT: Simply consuming more amount of food than your body requires will lead to weight gaining. Not following a balanced diet and keep on consuming food that is not required by the body may lead to various diseases like obesity, cardiovascular diseases, etc.

 

IMPROPER NOURISHMENT: Our body needs some number of calories - the basic energy unit of our body to function. But if we will not give our body the amount of food required, then our body will start malfunctioning of some of the organs which leads to inviting various diseases.


LACK OF SLEEP: If we do not provide a properly balanced diet to our body then it might disturb our sleep as the food will not be easily digested by the body which leads to various digestive problems.

  

LACK OF ENERGY: If we don't take a balanced diet then we might lack energy in our body and feel tired while doing any type of work. It can also make our memory weaker and leads to a lack of concentration.

 

 

MAINTAINING A BALANCED DIET

 

  • Do not skip any part of your meal. Try to have your breakfast, lunch, and dinner on time. Consume more calories in breakfast as compared to lunch and dinner as breakfast is the first meal of the day and is a very essential meal so do not skip it.
  • Try to include a variety of food in your meal as a single food can't provide all the nutrients needed by our body.
  • Include a greater number of fruits and vegetables in your diet. Eat more raw foods such as salads, fruits, juices, etc.
  • Always keep some healthy stuff with you so that if you feel hungry you can eat healthy instead of unhealthy food.
  • While cooking meat or any other food try to add more of vegetables in your food and use non-stick cookware to avoid lots of oil in your food.
  • Use whole wheat flour instead of refined flour in your diet.
  • Try to microwave or steam your vegetables instead of boiling because boiling leads to loss of nutrients.

 

 

FACTORS AFFECTING BALANCED DIET

 

AGE: Growing children need more protein in their diet. Old people should avoid protein and fats in their diet and take more vitamins and minerals.

 

BODY WEIGHT: Over weigh or obese people should take more fibrous food. Slim and lean people should take protein and fats in their diet.

 

SEASONAL FOOD: It is easily available in a particular season, hence their nutritional value is more.

 

NATURAL DIET: One should take the natural diet because they are easily digested than synthesis food.

 

"WHEN DIET IS WRONG, MEDICINE IS OF NO USE. WHEN DIET IS CORRECT, MEDICINE IS OF NO NEED".



This article is contributed by Shreya Singh , She is a 3rd Year Engineering Student in Information Technology. Author has a keen interest in  Baking, Coding and playing badminton.



I hope you liked reading this post if you are still awake :D a small share will be greatly appreciated.


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  2. Best article about balance diet....

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