What is a healthy balanced diet?

 Balanced healthy food

A healthy, balanced diet is a wide variety of foods in specific proportions; it includes consuming an appropriate amount of foods and drinks to achieve a healthy weight and a healthy body far away from the dangers of diseases.

Healthy balanced food provides the body with the nutrients necessary to provide the energy needed for the body to perform all its functions to the fullest.

Two main things to follow a balanced diet:

-Eating an appropriate amount of food, commensurate with the burn rate of the individual.

-Eating a wide variety of foods - that's what we mean by "balanced".

 

The health benefits of a balanced diet:

Boost immunity and healthy growth.

Prevention of many diseases, such as obesity, diabetes, cardiovascular diseases, some types of cancer, and skeletal diseases.

maintaining a healthy weight.

Getting the nutrients that your body needs to function properly.

 

types of food:

1-Foods that give the body energy as sugars, sweets, vegetable fats, grains…

2-Strengthening the body's immunity such as Vegetables, fresh juices, fruits…

3-body building food; Which works on building the body and body cells such as proteins…

 

 Most of your daily calories should come from these five groups:

• vegetables
• fruits
• grains
• protein
• dairy

1-Vegetables:

The calorie content of vegetables is low, while they contain large amounts of vitamins, minerals, and other important nutrients for the body and it includes five subgroups:

• leafy greens
• red or orange vegetables
• starchy vegetables
• beans and peas (legumes)
• other vegetables, such as eggplant or zucchini.

you have to choose a variety of vegetables to get enough nutrients but take care of the way of cooking because cooking may remove some of their nutritional value.
avoid frying, and adding unhealthful fats to a dish.

 

2-Fruits:

It is rich in all nutrients; Such as vitamins, minerals, iron, and salts, in addition to carbohydrates, sugars, fiber, potassium, and folic acid.

Fruits are  high in sugar, but this sugar is natural, and they’re less likely to cause a sugar spike.

Juice contains fewer nutrients comparing by fresh fruits. try always to opt for fresh or frozen fruits, or fruits canned in water instead of syrup.

Nutritionists recommend eating approximately 250 grams of fruits every day.

Fruits benefit the body's organs:

Bones: apple, pear, strawberry, and plum.

Eyes: All fruits are yellow and orange.

Brain: cantaloupe, orange and red fruits.

Blood vessels and heart: all kinds of fruits.

Colon and reproductive system: apples, pears, plums, and strawberries.

Facial skin and skin in general: pear, cantaloupe, apple, and strawberry.

Lung: all kinds of fruits.

Blood and intestines: apples.

3-Grains:

There are two subgroups, whole grains and refined grains

Refined grains:

They are modified from their natural composition, the modification process generally involves the mechanical removal of bran and germ.

also, tend to have less protein and fiber, and they can cause blood sugar spikes.

 

Whole grains:

are rich in nutrients as protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). they help to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.

so try to eat Whole grains daily and avoid as you can the refined ones, however, it is suggested that grains should make up only a quarter of your plate.

Whole grains include:

quinoa ,oats ,brown rice ,barley ,buckwheat.

4-Protein:

Protein helps the body to build and repair cells and tissues.

Protein is a major component of the skin, muscle, bone, organs, hair, and nails

so eating protein daily is very important for your body.

2015–2020 Dietary Guidelines for Americans suggest that protein should make up a quarter of your plate.

There are two subgroups: Animal protein and Plant-based protein.

Animal protein:

• red meats, such as beef and mutton

• poultry, such as chicken and turkey

• fish, including salmon, sardines, and other oily fish

according to some research, processed meats and red meats may increase the risk of cancer and other diseases.

Plant-based protein:

Nuts, beans, and soy, lentils, beans, peas , almonds, sunflower seeds, walnuts, products are good sources of protein, fiber, and other nutrients.

Tofu, tempeh, and other soy-based products are excellent healthy alternatives to meat.

5-Dairy:

dairy is a healthy food that provides high levels of essential nutrients that our bodies need for good health.

Dairy products contain  Protein, calcium , vitamin D.

consuming low-fat versions whenever possible is the best choice.

Low-fat dairy and soy products include:

• ricotta or cottage cheese
• low-fat milk
• yogurt
• soy milk

Foods should be avoided:

It includes foods that should be avoided or reduced as much as possible

-Processed foods that contain additives that are harmful to health.

-refined grains.

-Add sugar and salt.

-Red and Processed Meat.

-Alcohol.

-trans fats.

 

things should  pay attention for:

-Not all foods are suitable for people who suffer from some diseases such as diabetes or blood pressure and others diseases they should follow the doctor’s advice to know what is best for them.

-Drinking enough water is essential to achieve the desired balance.

-Daily exercise is required even if you eat from the five groups mentioned above, there are high-calorie foods and you have to burn extra calories to keep the healthy weight.

 

 

 

 

 

 

 

 

 

 

 

 

healthline.com / nhs.uk / medicalnewstoday.com /  www.euro.who.int