A balanced diet can be called one which contains all the vital nutrients required by the body and is light and digestive in nature. The components of a nutritious diet are carbohydrates, proteins, vitamins, minerals, calcium, etc. All these nutrients are required by a human body on daily basis in order to function properly and remain healthy.
Lack of any of the nutrients will cause a bad health and consequently an ill tempered person with low productivity. This can be avoided if you provide your family a balanced and nutritious meal.
This can be done if you know the basics about the vital nutrients and also the required amounts of these nutrients by the body.
Here we present you both – the vital nutrients with their functions and the required doses by an average adult human body.
Whole grains are a major source of carbohydrates. They also contain adequate amounts of iron, vitamins and fiber. Carbohydrates are very important for our body since they provide energy to the body to for all kind of functioning – for internal functioning of the body and for the day to day activities we do in our lives.
2. Vitamins, antioxidants, fiber and minerals
Fruits and vegetables are the main source of all these nutrients. There are various types of vitamins and minerals and they are found in different vegetables and fruits. Hence, it is said that we should consume at least three different colored fruits daily and should have five types of vegetables on a daily basis. If we consume all kind of fruits and vegetables on a regular basis then we undoubtedly get all vitamins like vitamin A, B group of vitamins like vitamin B1, B2, B3, B6, B12, Vitamin C, Vitamin D, vitamin E and vitamin K.
A balanced diet is one which includes 2 – 4 servings of fruits and 4-5 servings of vegetables daily. You must consume 50 percent of your vegetables in raw form. Besides, soups and salads must be an integral part of our daily diets.
3. Calcium and vitamin D
Calcium and Vitamin D are required for healthy and strong bones and teeth. Dairy products like milk, curd, cheese, cottage cheese, etc. are major source of calcium for our body. Vitamin D helps our body in absorption of calcium and hence is a very important nutrient for health of teeth and bones. 2-3 servings of dairy products are enough in a day. Low fat dairy products must be used so that calories and fats are avoided and yet people get all the nutrients and benefits from these foods.
Protein helps in maintaining cells, tissues and organs. Protein helps in building and maintaining muscles of the body and is very important for a healthy body and mind. Protein is found in peanuts, milk, eggs, soya, cottage cheese, beans, sprouts, chickpeas, meat, fish, etc. Two servings are enough for a day.
5. Healthy Fats
It is a myth that all fats are bad. In fact, some amount of good fats is required by our brain, heart and cells for right functioning and development. Healthy or good fats are known as polyunsaturated and monounsaturated and they are found in nuts, olive oil, seeds, fish, groundnuts, etc. Bad fats like saturated fats and transfats which are found in deep fried foods, packaged foods, etc. should be avoided.
Whenever you eat something, always ask yourself, is this going to help me and my body in a healthy way? If the answer is affirmative, then go ahead and enjoy your food.
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