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Amazing Facts on Balanced Diet

What can a balanced diet do for the body in relation to nutrition, performance and appearance? What can a balanced diet do to help prevent illnesses and fight disease? When you look at what you should eat each day and why, you will understand the benefits to your body.

Also, always drink enough water each day. Drinking about eight glasses of water a day promotes good digestion, healthy skin, flushing of toxins and improves concentration.

  1. Balanced Diet

    • A balanced diet helps the body perform at its highest level. The diet provides the vitamins, minerals and nutrients the body needs to function. A balanced diet helps fight sickness and disease. Each day you need a certain amount of the following food groups: bread, fruits, vegetables, proteins, dairy and fat. You obtain vitamins such as B12, Vitamin A, C, D and E. You gain minerals such as calcium, iron, iodine and sodium.

    Carbohydrates

    • The body's primary source of energy comes from carbohydrates. If you eat too many carbs, they will turn to sugar and be stored in fat cells. This causes fat to grow. If you do not get enough carbohydrates, you will feel tired. A balanced diet requires about 6 ounces to 7 ounces each day of carbohydrates. The best source of carbs is complex carbohydrates. Carbs are in foods such as potatoes, rice, pasta and bread. Complex carbs include whole grains, fruits, vegetables and legumes.

    Dairy

    • Dairy provides calcium and other essential nutrients for healthy bones, teeth, muscles and nerves. Sources of dairy include milk, cheese and yogurt. For those who are lactose intolerant, vegetarian sources such as soy and rice milk can be consumed. Calcium supplements could be taken if you don't like the taste of soy and rice milk.

    Proteins

    • Proteins provide iron and other nutrients essential for growth and repair in your body for bones, muscles, nerves, tendons and blood. Too little protein in your diet can result in malnutrition. The Institute of Medicine Food and Nutrition Board recommends a daily diet should consist of 10% to 35%protein (the equivalent of 46 to 56 grams). For vegetarians and vegans, protein can be consumed in non-animal options such as tofu and supplements. You can find proteins in meat, poultry, fish, eggs, lentils and beans.

    Fruits and Vegetables

    • Fruits and vegetables provide natural sugars used for energy and vital nutrients such as fiber, lycopene, calcium and iron. Iron-rich fruits and vegetables include peaches, watermelon, apples, spinach, celery, carrots and tomatoes. An adult should consume 2.5 to 3 cups of vegetables per day and 1.5 to 2 cups of fruit a day. Fresh fruit and raw vegetables are the best source.

    Fats and Oils

    • Fats and oils provide soluble vitamins that give the body necessary ingredients to keep the systems working properly and provide warmth. Some fats and oils can be high in nutrients and found in sources such as oil and butter. Balance must be used because if you do not eat enough, you deny your body the nutrients. Yet if you eat too much, it turns to fat. Good sources of unsaturated fats include fish, nuts, olives, olive and corn oils, and avocados. An adult should consume 5 to 7 teaspoons of unsaturated fats a day.

    Fiber

    • Fiber helps to regulate your body's digestive system. It promotes healthy bowel function and can be found in bran, granola, oatmeal and apple skins. Adding fiber and exercise to your diet will encourage regular bowel movements, natural cleansing and optimum body function.

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