A balanced diet gives your body the nutrition required to function properly. A truly balanced nutrition means you should obtain the majority of your daily calories from fresh fruits, vegetables, whole grains, and lean proteins.
What Are Calories?
The amount of calories in a meal is the measure of the amount of energy stored in food you eat. Your body uses calories from food for walking, thinking, breathing, and everything else. The average person requires to eat about 2,000 calories every day to maintain their weight.
A person’s daily calorie intake will vary depending on their age, gender, and physical activity level. Men generally need more calories than women, and active people need more calories than inactive people.
The following examples of calorie intake are based on U.S. Department of Agriculture (USDA) guidelines:
SUBJECTS
|
|
Children
ages 2-8
|
1,000
to 1,400
|
Active
women ages 14-30
|
|
Inactive
women ages 14-30
|
1,800
to 2,000
|
Active
men ages 14-30
|
2,800 to
3,000
|
Inactive
men ages 14-30
|
|
Active
men and women over 30
|
2,200 to
3,000
|
Inactive
men and women over 30
|
1,800 to
2,200
|
The source of your daily calories is as important as the amount of calories you consume. You should limit your consumption of “empty calories,” or those that provide little or no nutritional value. The USDA defines empty calories as calories that come from sugars and solid fats, such as butter and shortening.
A balanced diet is important for your body’s organs and tissues to have proper nutrition to work effectively. Without nutrition, your body is more prone to disease, infection, fatigue, and poor performance. Children with poor diet run the risk of growth and development problems. Bad eating habits can continue for the rest of their lives.
How to Achieve a Balanced Diet?
At the core of a balanced diet are foods that are high in vitamins, minerals, and other nutrients and low in unnecessary fats and sugars. The following are essential parts of a balanced diet.
Fruits
Besides being a great source of nutrition, fruits make quick and tasty snacks. Choose fruits that are in season in your area—they are fresher and provide the most nutrients.
Vegetables
Vegetables are primary sources of essential vitamins and minerals. Dark, leafy greens generally contain the most nutrition and can be eaten at every meal. Examples include spinach, kale, green beans, broccoli, and collard greens.
Grains
In the United States, we consume refined white flour more than any other grain. During the refining process, the hull of the grain—the outer shell—is removed. Unfortunately, the hull is where the majority of the grain’s nutrition lies. Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition. Try switching from white to whole-grain breads and pastas.
Proteins
Meats and beans are primary sources of protein, which is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, fish, and certain cuts of beef and pork are the best option. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of fat and cholesterol in meats.
Nuts and beans, such as lentils, peas, almonds, sunflower seeds, and walnuts, are also good sources of protein. Tofu, tempeh, and other soy-based products are excellent sources of protein and are healthy alternatives to meat.
Dairy
Dairy products provide calcium, vitamin D, and other essential nutrients. However, they are also major sources of fat, so it is best to choose reduced-fat or fat-free cheeses, milk, and yogurt.
Oils
Oils should be used sparingly. Opt for low-fat versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as olive oil, can replace fattier vegetable oil in your diet. Avoid foods that have been deep-fried in oil because they contain a large number of empty calories.
If you have questions about your diet or feel that you need to lose weight or eat better, schedule an appointment with your doctor or a nutritionist. They can suggest dietary changes that will help you get the nutrition you need and, if necessary, lose weight.
Source: Healthline.com
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