What is a balanced diet?
Most of us have the same goals when it comes to seeking health. The first steps that come to mind are exercising regularly, eating well and getting a good night’s sleep. Anything you can do to promote a healthy lifestyle and reduce stress is a step in the right direction. One idea we all tend to debate is “What exactly is a balanced diet?” .
There is a saying that “too much of anything is bad,” and in most cases it is true.
A balanced diet means consuming the right and correct portions of different nutrients each day.
Having a healthy diet will include plenty of nutrients for energy, micronutrients for body function and immunity, and fluids to keep us hydrated. With all the media circulating about “weight gain” and “weight loss”, people start to worry about how many calories they are consuming in these food groups and often decide to exclude essential nutrients from their diet.
We will further explain the main components of a healthy diet.
Including all of these elements in your diet is the best way to maintain a healthy weight and good functional health.
What are the 7 components of a balanced diet:
Carbohydrates
Protein
Fats
Fiber
Vitamins
Minerals
Water
1-Carbohydrate
Carbohydrate Meal
The main source of energy used by our body comes from carbohydrates.
Carbohydrates should make up 50-60% of the average person’s diet. When broken down by our digestive system, carbohydrates provide our body with energy in the form of glucose. The primary function of glucose is to provide fuel for the brain and muscles. Because our brain needs to be productive and think throughout the day, it requires a constant supply of energy. The same applies to our muscles. They constantly need energy to contract and support all movements.
Excess glucose is stored in the body in the form of glycogen. If there is a shortage of fuel, these energy stores will serve as a last resort to protect us from conditions such as hypoglycemia, which can cause dizziness, confusion, muscle cramps and even fainting.
Good carbs and bad carbs?
Many people like to label carbohydrates as “good carbohydrates” and “bad carbohydrates”. The idea is that eating bad carbohydrates will lead to immediate weight gain. But in fact, you need certain carbohydrates to support the weight loss process. Many carbohydrates contain elements that help the digestive system break down food molecules, such as fiber. In addition, if you plan to go to the gym and get results, we can’t get very far without the energy for muscle contraction.
Balancing carbohydrates in your diet requires smart choices. The best carbohydrates are natural. Foods that come directly from the source and are unprocessed. Natural carbohydrates include whole grains, fruits and vegetables.
If you choose processed carbohydrates, such as pasta, rice, bread or cereal, make sure they come from whole grain sources. These foods usually look rich and brown in color. About 30-50% of your carbohydrate intake should come from natural foods.
Breads and cereals
2 – Protein
Fish is a good source of protein
Protein is an important component in the regulation of all cellular activities in the body.
Protein should make up 15-25% of the average person’s diet. The main function of protein is to allow cell growth and repair. It is also important for developing hormones, enzymes, muscle growth, bone and skin structure.
Protein is broken down into amino acids. These elements are considered to be the building blocks of all proteins. They make many of the substances our bodies need. Amino acids also build proteins that fight infection and strengthen the immune system. These proteins are called antibodies and prevent harmful pathogens from attacking our defense system.
As with carbohydrates, the best sources of protein are natural.
Good sources include meat, fish, chicken, eggs and beans. If you prefer vegetables as a source: nuts, seeds, quinoa, cheese and lentils are also good choices.
Healthline offers a good guide to healthy protein sources at a very low cost.
Can protein help with weight loss?
Can you eat too much protein? How do you know you’re eating too much?
Protein Meals
Eating lean protein foods will promote weight loss, but the excess that your body doesn’t need will be stored as fat. Lean protein foods are low in calories and can provide a lot of energy. However, if consumed excessively, they can lead to indigestion, dehydration and nausea, as well as weight gain. By staying within daily guidelines, protein can really help monitor weight control.
A healthy suggestion is to do weight training. Burn off the carbohydrates and let your body use the stored protein to promote growth and recovery.
3 – Fats
Avocado – Healthy Fats
Fats are essential for regulating body temperature, releasing energy and absorbing vitamins from the body system. Fats also provide energy (especially fatty acids) and produce certain hormones, while amino acids require additional support.
Fats should make up 10-20% of the average person’s diet.
Just like carbohydrates, people may try to avoid fat because of its name. Despite the name, there are different types of fats that support and affect our heart by producing “good” and “bad” cholesterol (HDL, LDL).
As mentioned earlier, too much of anything is bad. Even heart-healthy “good fats” can raise cholesterol levels if eaten in excess.
What are good fats and bad fats?
Good fats promote physical and mental health. They help with circulation, lower blood pressure and fight artery-clogging triglycerides. It should be noted that eliminating beneficial fats from your diet is not a good way to reduce body fat.
Healthy fats can also improve mental health by improving mood, critical thinking and fighting fatigue. Examples of good fats include
Monounsaturated fats: olive and canola oils, avocados, olives, nuts, and
Polyunsaturated fats: fish, legumes, soybeans, tofu, walnuts, flaxseed, sunflower seeds
Cheese and ham – fats
Bad fats can increase our cholesterol levels and risk of heart disease.
They come in the form of saturated fats and trans fats.
Saturated fat should be limited in our diet because it raises our LDL cholesterol levels. It increases the risk of heart disease by increasing body weight and increasing triglycerides in the blood. This can lead to clogged arteries.
Trans fats are worse and really should be avoided. This type of artificial fat accelerates the action of small amounts of saturated fat. It also lowers good cholesterol in the body and can lead to organ inflammation.
What are examples of bad fats?
Saturated fats: fried foods, red meat, dairy products, coconut oil, pork, lard.
Trans fats: Cakes, French fries, cookies, crackers, doughnuts, pizza, muffins, foods with hydrogenated oils, fried foods.
Most of these packaged goods claim to have little or no bad fats. Hint – this is not true (especially with trans fats).
Another tip: Try not to deep fry everything you eat.
4 – Fiber
Bowl of Bran cereal – a great source of fiber
Having fiber in your diet is key to maintaining a healthy digestive system.
The main function of good dietary fiber is to break down food and ensure regularity in our intestines and bowels. Foods that are high in fiber have long-lasting energy. This often helps with weight loss because we feel fuller, longer and avoid the temptation to consume too many calories during the day.
Finally, fiber can help lower bad cholesterol levels and stabilize blood sugar levels. Fiber attaches to these molecules and removes them from the body before they enter the bloodstream.
Fiber comes in two different forms. It can be soluble or insoluble.
Soluble fiber can be digested by our system because insoluble fiber passes directly through the digestive tract. Soluble fiber helps lower blood cholesterol and stimulates excretion, helping to remove waste from the body. Insoluble fiber helps food pass through our digestive system efficiently.
Important sources of fiber include
Soluble fiber: oats, barley, bananas, flaxseed, sweet potatoes, broccoli, kidney beans, pears, avocados, carrots, apples, hazelnuts, strawberries
Insoluble fiber: dark leafy vegetables, whole grains, almonds, walnuts, potatoes, green beans, popcorn, beans, lentils, bran grains
For a balanced diet, the NHS recommends that we consume 14 grams of fiber per day.
5 – Vitamins
Oranges – a source of vitamins
Vitamins are a group of substances that perform cellular functions, growth and development.
Each vitamin has a different code and performs a different task.
Vitamins are like catalysts or “messengers” for the metabolic reactions that occur in our bodies. These codes include developing new proteins, repairing damaged cells, healing wounds, producing antibodies and supporting the central nervous system.
Essentially, vitamins are needed to support all the functions of the body.
Let’s look at some of their main functions:
Vitamin A: Improves vision and maintains healthy teeth and bones
Vitamin B: Converts food into energy, maintains skin, brain cells
Vitamin C: forms collagen, absorbs iron, strengthens immune system
Vitamin D: Absorbs and forms calcium to maintain strong bones
Vitamin E: acts as a powerful antioxidant
Vitamin K: Blood clotting (wound healing) and bone metabolism
What are some examples of high vitamin foods?
Vitamin A: Carrots, sweet potatoes, kale, cod liver oil, salmon, peppers
Vitamin B: green leafy vegetables, eggs, milk, beef, seafood, chicken, yogurt
Vitamin C: oranges, kiwi, broccoli, kale, strawberries, tomatoes, papaya
Vitamin D: salmon, eggs, mushrooms, cheese, milk, orange juice, oats
Vitamin E: almonds, sunflower oil, avocados, peanuts, fish, mangoes
Vitamin K: spinach, parsley, lettuce
For a balanced diet, your body does not need to eat these foods every day. However, we should include them in our diet on a weekly basis. Vitamins are either water-soluble or fat-soluble.
Fat-soluble vitamins tend to be stored in the tissues of our bodies and stay there. This means that too many fat-soluble vitamins can be toxic to our systems. Be careful to monitor the amount of these vitamins you consume each day.
6 – Minerals
Green leafy vegetables are a source of minerals
Just like vitamins, minerals can help your body develop and stay healthy.
Minerals are elements found in the earth’s rocks, minerals and soil. They are substances that are transferred to plants through absorption. We then eat the plants directly or feed on the animals that eat them.
Minerals have several functions, helping calcium to form strong bones and teeth and helping to regulate the levels of electrolytes (potassium and sodium) in the blood. This makes minerals responsible for controlling nerve impulses, muscle contractions and body fluids.
This is why adequate amounts of minerals are essential for athletes.
Iron is also needed to form energy and to allow oxygen to pass through our bodies. Some minerals are even needed to maintain a regular heartbeat.
The British Nutrition Foundation provides a useful list of all minerals, their functions and detailed information about their deficiencies. Like vitamins, we need to include a variety of minerals in our weekly diet to maintain a healthy balance.
Foods rich in minerals are red meat, fish, legumes, seeds, green leafy vegetables and lentils.
7 – Water
Water in a jar
Water is the most important macronutrient. Without it, we wouldn’t live long.
It is primarily used for hydration, delivering blood and nutrients to all the cells, organs and tissues of the body. It is essentially a delivery person for your entire body. Without water, nothing can get anywhere.
Without water, nutrients can’t be absorbed. It is also needed to protect, cushion and lubricate all joints, tissues and the spine.
Water regulates all metabolic reactions in our system, including temperature, nerve impulses, absorption, digestion and excretion. Without the major transporters, elements such as fiber, vitamins and minerals cannot function.
When adding water to a balanced diet, it is important to drink water regularly throughout the day. People often argue about how much we need. If you feel thirsty or slightly dehydrated, you should be drinking water regularly.
Throughout the day, we can consume the substances that dehydrate our bodies. Try to monitor how much caffeine and other diuretics you drink each day.
Finally, it’s important to change your water when you sweat or work out. If you exercise, make sure you drink an adequate amount during your workout.
Important Facts:
Our bodies are made up of an average of 65% water.
The first signs of dehydration are said to be evident when we lose 4 to 6 percent of our body weight through fluid loss. Moderate dehydration is said to be between 8 and 10 percent, and severe dehydration is said to be over 12 percent.
What foods will keep you hydrated?
Here are some nutritious foods that are high in water content. Adding them to your diet can be very nutritious. Water content percentages include
Cucumbers – 96%
Tomatoes – 95%
Spinach – 93%
Watermelon – 92%
Strawberries – 91%
