Most of the advises that we get regarding diet is to limit our fat intake or eat less portions. With thousands of concepts that we hear and read online about the right diet for a healthy body and well-being, we may become overwhelm on what to believe and follow.
We hope then, that this article will provide you with an idea of what should be a balanced diet that is good for our health and well-being. We believe here that balanced diet should focus on giving us all nutrients that our body require. It should be a diet that contains micronutrients including vitamins and minerals and macronutrients such as carbs, protein, and fat. Each of these play vital roles in keeping body functions.
Nutrients come through the fusion of five key food groups: vegetables and fruits, fats and oils, pulses and cereals, dairy products and meat. The principle may seem to be easy but it does not end there. Vital factors are needed including the amount of these nutrients that we need every day, the right time to eat carbs or proteins, and its portion sizes.
Carbohydrates provide us with sufficient energy for our body to function well. We can get them through vegetables and fruits, bread, grains, rice, cereals, pasta, pulses, sugar, and dairy products. Fiber is also a component of the carbohydrate group.
Carbohydrates are categorize into two: the simple and complex carbohydrates. Simple carbohydrates are found in fruits, processed grains like flour and white rice, and sugars. Complex carbohydrates are found in starchy and green vegetables, lentils and beans, and whole grains. Health experts recommend carbs intake of about 225 grams everyday. Men require between 28 and 34 grams of dietary fiber while women need at least 22 to 28 grams. Our body needs this dietary fiber to help us improve our stool and make us full for a longer time after a certain meal. Berries, legumes and whole grains are rich in dietary fiber.
Proteins provide a structure to our cells for cell growth, maintenance and repair. They are present in every kind of tissue in our body such as organs, bones, muscle, and skin. Taking proteins from vegetables and fruits, including meat give us nine amino acids which is vital for human health. Adults need at least 50 grams of proteins every day.
We can get proteins from fish and meat, nuts and seeds, eggs and dairy products, grains and pulses.
Click here for sample recipe that provides you with protein and fiber.
Although fats are somehow “bad”, we need them for our overall health. They help our body synthesize fat-soluble vitamins including Vitamin D. Healthy fats refer to monounsaturated and polyunsaturated fats. We can get monounsaturated fats from avocados, olives, and nuts, while fish and seafood are good sources of polyunsaturated fats. Vegetable oils like canola has monounsaturated and polyunsaturated fats.
There are also we refer to as “bad fats” because they are bad for our health. These are transfat and saturated fats which linked to increasing risks of heart problems. It is recommended to take saturated fats to at least 16 grams everyday. Avoid trans fats entirely.
Vitamins are considered natural-occurring chemicals that are vital to human health. There are two types of vitamins: water-soluble vitamins and fat-soluble vitamins. Water-soluble vitamins include Vitamin B-complex and Vitamin C, while fat-soluble vitamins are Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
Minerals are essential substances from rocks and metal ores need for human health. We can get this vitamin from plant-based and animal-based foods that we eat, and to some degree, through drinking water. Our human body need minerals in small amount and they perform together to create and break tissues in the body for regulating metabolism.
Essential minerals that our body need are iron, calcium, iodine, chromium, and zinc. Lack of these minerals may cause severe health illnesses including poor blood oxygenation and brittle bones. Too much of minerals in our body can lead to life threatening conditions.
We know that our body contains about 80% of water. It works by controlling our body’s temperature and as catalyst for chemical reactions in organism. To keep healthy levels of hydration, our body excretes water and salts through our pores, known as sweats. It is then vital to make certain that our body gets a lot of fluids.
Water is healthy way of quenching our thirst because it contains no calories and sugars. If you do not like the taste of plain water, you may add a slice of lime or lemon.
If you want to know about some healthy diet plans, click here.