7 Things You Need to Know to Have a Balanced Diet

January 18, 2020


7 Things You Need To Know To Have A Balanced Diet Min

In the past few years, we have seen a significant change in health and lifestyle trends. With so many options available in the market to help you stay fit, a healthy lifestyle has never been more accessible. While trendy gyms and fitness routines are all the rage, a healthy lifestyle must always be anchored on a balanced diet.


Making little changes to your diet can add up to big health benefits. To get you started on your journey to a healthier lifestyle, here is a list of things you need to know to have a balanced diet from the World Health Organization (WHO) and the British Nutrition Foundation (BNF).


1.Eat vegetables and fruits


Significantly rich in minerals, antioxidants, plant protein, dietary fiber, and vitamins, both the WHO and BNF agree that these two food groups are essential in a balanced diet and should make up most of what you eat everyday. [2] Studies suggest that people whose diets are based on vegetables and fruits are less prone to heart disease, stroke, obesity, diabetes, and a few types of cancer. [1]


It is also important to eat a wide variety of vegetables and fruits so you can get different combinations of nutrients, keeping your body healthy. [1]


2.Eat starchy carbohydrates


It is usually suggested that this group contributes to weight gain, but as the BNF stated, each gram of carbohydrate actually provides less than half as many calories as a gram of fat. [3]


This group is needed by the body because its members provide a number of benefits: Energy production, healthy bones and teeth, good red blood cell circulation, normal bowel movement, and cell and nerve formation. [3]


So, what are considered starchy carbohydrates? This food group includes potatoes, bread, rice, whole grains, cereals, and root vegetables.[3]


3.Eat good fats and oils


Dietary fats and unsaturated oils are still necessary in a balanced diet. A moderate amount will give you essential fatty acids that the body can’t naturally produce. It also helps absorb fat-soluble vitamins including vitamins A, D, E, and K, and protect cells from oxidative stress. [4]


Fats and oils that are considered good for you include vegetable, olive, sunflower, corn, and rapeseed oils.[1]


To maintain a balanced diet, this requires cutting down on saturated and trans-fat to lessen the risk of heart diseases. Saturated fat can be found in processed food, while some animal meat and dairy contain trans-fat. [1]


4.Eat proteins


Legumes, nuts, seafood, meat, and poultry play a  key role in ensuring the growth and maintenance of muscles and healthy bones. [5]


This food group also contains fiber, iron, zinc, vitamin B12, vitamin D, and omega-3 fatty acids, which are crucial in the management of a healthy immune, circulatory, and nervous systems. [5]


As much as possible, try to avoid eating processed meat if you’re going for a healthy diet. BNF recommends consuming less than 70 grams per day. [5]


5.Eat dairy and dairy alternatives


Don’t be afraid to include dairy in your diet. This food group has plenty of necessary nutrients including calcium, protein, iodine, and vitamins B12 and B2. [6]


Dairy is especially known and used for its calcium content, which primarily functions to develop and maintain strong, healthy bones. Meanwhile, the rest of the nutrients help release energy, keep healthy nerves, skin, and brain, and make sure the cells naturally grow and repair. [6]


Apart from popular dairy options like milk, yogurt, and cheese, you may also consider including calcium-fortified dairy alternatives such as rice milk and soy drinks to your diet. [6]


6.Eat a variety of food


The key to maintaining a balanced diet is to eat a variety of food from different food groups. This habit will help you obtain the right amount of nutrients in moderation. [1] This will also prevent you from getting tired of certain food right away.


7.Limit salt, sugar, and processed food


If you consume a lot of salt every day, you increase the risk of developing high blood pressure or hypertension. This may eventually lead to severe conditions such as stroke and heart disease. Meanwhile, sugary food and drinks, as well as processed food, contribute greatly to weight gain, which will make you prone to obesity and diabetes. [1]


Cooking your own meals is also a great way to keep track of the nutrients you’re adding to your diet. Cooking your own food is not just healthier; it is more affordable, too!


Speaking of affordable, an inexpensive tip to help you maintain a healthier lifestyle is with the use of a vitamin E supplement! vitamin E supplement that’s perfect for practical and proactive girls who prioritize their health amid their busy schedule. The vitamin E benefits in Pharex E are: it helps neutralize free radicals, protect and revitalize body cells, and enhance immunity. it is affordable since a capsule costs only Php 8.50 SRP.


Now that you know what you need to have a balanced diet, a healthier lifestyle is now within your reach.



References:

[1] World Health Organization. 5 Keys to a Healthy Diet. World Health Organization. Retrieved from: https://www.who.int/nutrition/topics/5keys_healthydiet/en/

[2] British Nutrition Foundation. Fruits and Vegetables. British Nutrition Foundation. Retrieved from: https://www.nutrition.org.uk/healthyliving/healthydiet/fruit-and-vegetables.html

[3] British Nutrition Foundation. Potatoes, bread, rice, pasta and other starchy carbohydrates. British Nutrition Foundation. Retrieved from: https://www.nutrition.org.uk/healthyliving/healthydiet/starchyfoods.html

[4] British Nutrition Foundation. Oils and spreads. British Nutrition Foundation. Retrieved from: https://www.nutrition.org.uk/healthyliving/healthydiet/oilsandspreads.html

[5] British Nutrition Foundation. Beans, pulses, fish, eggs, meat and other proteins. British Nutrition Foundation. Retrieved from: https://www.nutrition.org.uk/healthyliving/healthydiet/protein.html

[6] British Nutrition Foundation. Dairy and Alternatives. British Nutrition Foundation. Retrieved from: https://www.nutrition.org.uk/healthyliving/healthydiet/dairy.html