Everyone these days is becoming conscious about the diet and food that they consume. The eat well theory has come into account with the ever increasing awareness of people regarding their diet pattern but how many actually know what this eat well theory is? The idea of eating well is nothing but eating everything in a balanced manner. Balanced eating or balanced diet refers to inculcating each food group in the diet in the right proportions in order to get every nutrient and not missing out on any essential vitamins and minerals.
Eating a balanced diet has several benefits such as:
- Builds immunity– Eating a well-balanced diet helps in building immunity as when our diet is high on vitamins and minerals such as Vit C, Zinc, Vit A and others, there are less of the chances to catch infections and certain lifestyle diseases.
- Aids in maintaining weight- A balanced diet which includes every food group helps to maintain weight. No fad diet can help you sustain your weight for long. Its only through a balanced diet that you can maintain your weight for a longer duration of time.
- Keeps you fit mentally– It’s always said that a healthy body is a home to healthy mind too. Through a balanced diet, our body and mind both remain at peace and adding a mix of nutrients in our diet helps to keep ourselves away from anxiety, depression and stress.
- Helps in healthy growth– A well balanced diet is crucial for children as well as for adolescents in the growing years so that they attain proper development and do not suffer from any deficiency in future.Essential for good hair and skin- For glowing skin and healthy hair ,a balanced diet plays a central role as it provides all the vital vitamins and minerals such as Vit. C, Vit. A, Selenium, Zinc which gives you glowing skin and healthy hair unlike any fad diets which focuses on providing just one or two nutrients thereby missing on other essential nutrients.
Decoding the balanced diet
It comprises of all the food groups such as proteins from milk & milk products, carbohydrates from cereals and whole grains, vitamins and minerals from fruits and vegetables, fat from good fat sources like blend of oils and nuts & seeds and lastly fluids from liquids such as plain water, lemonade, buttermilk or coconut water.
- Proteins play an important role in tissue building for growth and maintenance. It also helps to fight against diseases and promotes body’s resistance to infections and diseases.
Recommended intake– 4 servings per day.
Food Sources-Milk and milk products, pulses and legumes such as soya bean, rajma, lean meat, egg, chicken, and fish.
- Carbohydrates-Carbohydrates are the main sources of energy. Recommended intake-6-7 servings per day
Recommended intake-6-7 servings per day
Food sources-Grains and whole cereals such as whole wheat, oats, ragi, jowar, bajra, quinoa, band buckwheat.
- Vitamins and minerals-Fruits and vegetables provide you with most of the vitamins and minerals such as Vit C, Vit A, Zinc, and Vit K. Apart from this fruits and vegetables also provide us with fibre which remove toxins, gives you satiety and further breaks down cholesterol thereby preventing heart diseases, and diabetes.
Recommended intake-4-5 servings per day
Food sources-Citrus fruits such as amla, guava, berries, orange, green leafy vegetables such as spinach, and amaranth.
- Fat-Fat also provides you with energy. They play an important role in the synthesis of Fat soluble Vitamins such as A ,D,E and K.
Animal foods like butter, ghee, red meat, egg yolk are good sources of saturated fat and cholesterol so should be avoided in the diet.Good sources of fats are-Nuts and oil seeds, mustard oil, olive oil, coconut oil which gives us both MUFA and PUFA (the good fats).
- Fluids-Fluids work as natural moisturizer. It circulates nutrients to vital organs and flushes out toxins and waste product via kidneys.
Tip– One should not consume fruit juices as it just gives concentrated sugar without fibre.
Recommended intake-3-4 litres per day
Food Sources– Plain water, lemon water, buttermilk, soups or coconut water.
Over to You
In this era of chaos and rush, a balanced diet is all that is required for a healthy body and mind as it can keep you healthy in a sustainable manner with the supply of each and every nutrient rather than the crash diets which leave you with multiple deficiencies.
So, practice the art of healthy and balanced eating.