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What is a Balanced diet?

By Jeff Cotes 20 June, 2023 2 mins read

A balanced diet includes a diet that contains all the nutrients your body needs. Having a healthy diet can also help prevent illnesses and conditions. Try to eat as many foods as possible from each of these five food groups every single day to ensure you get the nutrients you need.

The five food groups are: fruits, vegetables, protein, starchy foods and dairy. Each food group can contain different types and amounts of nutrients. You may have different amounts of each food depending on your age, activity level and health. However, you should aim for a minimum of one third of your diet to be made up of these foods.

Vitamins and minerals are abundant in fruits. They are full of fibre and antioxidants that can keep you in great shape. It is recommended that you eat at most two cups of fruit each day.

Vegetables are also rich in vitamins and mineral. Your plate should contain at least half the vegetables. If you don't eat a lot of fruits, you can still get your daily requirement of vegetables by eating a snack like celery sticks with hummus.

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Protein is vital for the growth and maintenance muscle tissue. The recommended daily intake of protein should be 5.5 ounces. Foods high in protein include poultry, fish, eggs, and legumes.

Whole grains should be a part of a balanced meal. Whole grains such as wheat, rice, and oats are more nutritious than refined grains. Your body will absorb these nutrients more efficiently. Consume at least three or four servings of whole-grain foods each day.

Protein-rich food include meat, fish, eggs and legumes as well as nuts and fortified soy beverages. Your plate should contain at least one quarter of the protein content. If you are looking for protein-rich foods, make sure it has been fortified in calcium and other minerals.

The best source of omega-3 essential fatty acids is oily fish. Considered healthy fats, olive oil, sunflower and safflower are all good choices. Choosing a healthy fat over saturated fat is especially important if you are at risk for heart disease.

Sugar consumption should be controlled. A lot of sugar is found in processed foods and fruit juice. You should limit your intake of deep fried foods. Deep-fried foods can be high in calories as well as fat.

Water is essential for your body. Water is good for your body and helps you stay healthy. You can lose weight by drinking water. This is especially useful if you don’t like to drink too much water.

Dairy foods can be a good source of calcium and iodine. You should choose low-sugar products for your dairy products. They are usually the best options. Avoid dairy products that have been fortified with salt or other additives.

It can be difficult and time-consuming to maintain a healthy diet. Consult a dietitian if you are unsure where to start. A dietitian will help you plan a balanced meal that includes all the necessary nutrients.

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FAQ

Exercise: Good or Bad for Immunity?

Exercise is good for your immune system. Exercise boosts the production of white blood cells in your body that fight infections. Your body also gets rid of toxins. Exercise can help prevent heart disease and cancer. Exercise can help reduce stress.

Exercising too often can cause your immune system to be weaker. Your muscles can become sore if you exercise too much. This causes inflammation and swelling. To fight infection, your body will produce more antibodies. Problem is, extra antibodies can trigger allergies and other autoimmune conditions.

So, don't overdo it!

How can I get enough vitamins?

The majority of your daily nutritional needs can be met solely through diet. Supplements can be helpful if you are lacking in any one vitamin. Multivitamin supplements can be taken that contain all the vitamins you need. Or you can buy individual vitamins from your local drugstore.

Talk to your doctor if there are any concerns about getting adequate nutrients. Some examples of rich sources of vitamins E and K include dark green leafy vegetables, such as spinach.

Ask your doctor to help you determine the right amount of vitamin. Your medical history and your current health status will help you determine the best dosage.

Here are 7 ways to live a healthy lifestyle.

Be healthy
Exercise regularly
Sleep well
Make sure to drink plenty of water.
Get enough sleep
Happy!
Smile often

Statistics

WHO recommends reducing saturated fats to less than 10% of total energy intake; reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats to unsaturated fats. (who.int)
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week (54Trusted Source Smoking, harmful use of drugs, and alcohol abuse can all seriously negatively affect your health. (healthline.com)
Extra virgin olive oil may benefit heart health, as people who consume it have a lower risk for dying from heart attacks and strokes according to some evidence (57Trusted Source (healthline.com)
The Dietary Guidelines for Americans recommend keeping added sugar intake below 10% of your daily calorie intake, while the World Health Organization recommends slashing added sugars to 5% or less of your daily calories for optimal health (59Trusted (healthline.com)