Don’t Eat Less, Eat Right

The general population needs to have a balanced, healthy diet as it provides the energy and nutrients required to survive and stay healthy. Combining a balanced diet with an active lifestyle has huge benefits and helps reduce the risk of heart disease, cancer and obesity.
A well-balanced diet means eating the right amount of nutrients to supply the body with the energy it needs to function properly. It also means getting the right amount of nutrition to support growth and development. A well-balanced diet contains nutrient-rich foods from all the food groups. People who follow a well-balanced diet feel better and are in better health, says the American Dietetic Association.

10 Ways To Have A Balanced Diet

1.Follow the correct meal time

A diet chart comprises of 5 small meals in a day with a gap of 3 hours between each meal. A gap of more than 3 hours will increase the stress hormones cortisol that will let the body store fat in the belly.

If these meals are eaten in a proper time it will keep the cortisol levels in check and thus reducing belly fat. Food eaten at the right time will also help in better digestion.

2. Be physically active during the day

If you are physically active during the day it will help you in reducing weight and you will feel less lethargic. If you are inactive and lacking in physical activity than your body requires some weight loss exercises to pump you up.

3. Maintain a list of healthy foods

Research and gather knowledge about the foods that contain protein or which foods contain carbs, and so on. This will give you an idea of the foods that are nutritious and healthy.

4. Replace processed foods with fruits and veggies

Fruits and vegetables are the natural foods that will help to maintain a healthy diet chart for the body. Sadly, these foods have been replaced by processed foods, for example, tinned vegetables or breakfast cereals being the main culprit for weight gain.

Processed foods are unhealthy and contain added sugar, salt, and fat. So, include fruits and vegetables that are low in fat content aiding in weight loss.

5. Include more Proteins 

If you want to lose weight, add more proteins to your diet as protein takes more time and energy to break down in the body.

You can include snacks and seeds instead of chips.

For example, shake-a-day, a whey protein drink that you can make a fruit pudding or quinoa can be eaten instead of rice.

6. Include milk and milk products

Dairy products are the best source of calcium that is essential for healthy bones and is also necessary for regulating muscle contraction.

If your calcium intake is inadequate, you might suffer from osteoporosis and various bone diseases.

Dairy products that are rich in calcium are low-fat yogurt, cottage cheese, and milk.

7. Have the required carbs

It is wise to choose the required amount of carbs needed for the body. Most of the carbohydrates are present in plant foods like pulses, cereals, and millets.

Your healthy diet chart should mainly consist of complex carbohydrates such as whole grains, brown rice, oats, lentils, fruits, and veggies.

They are also rich in fiber which keeps you feeling fuller for a longer period of time.

8. Reduce the fat intake

Decrease the intake of fats in your diet as too much of it can lead to weight gain and other related health problems.

The required amount of fats needed for the body totally depends on the foods that you are consuming.

Know the fats that contain essential fatty acids that protect the heart and improve the functions of the immune system.

9. Cut down sugar in your tea/coffee

Sugar is the lead villain to increase your waistline in the body. Sugar is addictive like a drug to most of the people, who like to add the sweet sugar to their favorite foods.

Too much consumption of sugar may cause diabetes, insulin resistance, heart disease, obesity among many lifestyle disorders.

10. Remove ‘Salt’ from your table

Eating too much salt, causes the extra water to store in your body that raises the blood pressure.

So, the more salt you eat, the higher your blood pressure and the greater the strain on your heart, arteries, kidneys and brain. This can lead to heart attacks, strokes, dementia, and kidney disease.

Here, we list down the balanced diet chart for women and men. This balanced diet chart will let you understand how much to eat during the day for a better health.

Reference: https://truweight.in/blog/food-and-nutrition

 Components Of Balanced Diet

Carbohydrates

An excellent source of energy, carbohydrates should comprise roughly 60% of a person’s diet or 310 grams. This is where most of your energy comes from if you’re engaged in activity throughout the day; eat lots of carb-rich food items such as rice, pasta, potatoes, and wheat.

Vitamins

There are so many essential vitamins today, but pay particular attention to the intake of the following: vitamin A, vitamin C, vitamin B, and vitamin D. Taking multivitamins for these four is ideal although obtaining them from fruits and vegetables is even better.

Minerals

Minerals aid with the release of energy from food items, plus they interact with the organs to promote growth. For example, iron helps with energy, while calcium works towards bone and teeth development. Again, there are lots of minerals today, but the most important ones in your diet are: iodine, potassium, sodium, and those mentioned above.

Unsaturated fats

A lot of people avoid fat thinking that they cause weight gain, but this is far from the truth. Healthy fats, or those derived from good sources are dairy products, meat, and fish. Their main function is to help regulate body temperature, as well as the absorption of vitamins. They help with slow energy release, which is perfect for long-distance runners. Consume around 70 grams per day.

Protein

Protein comes mainly from meat, but dietary recommendations suggest that you get it mostly from lean meat sources. They primarily help with the development of skin, hair, and muscles. The maximum daily amount is set at 50 grams for a typical adult.

Fibre

Fibre helps fill you up and aids with proper digestion. It is primarily concerned with keeping your cholesterol levels in check. Fibre rich food items include oatmeal, bran and also vegetables. Get around 30 grams per day.

Water

Most lists of a balanced healthy diet consist only of 6 items, but this article gives a total of 7, adding water to the list. The fact is few people consider the importance of water in their diet. Fizzy drinks, coffee, tea, and juice drinks cannot provide the same goodness as water. It hydrates the body and facilitates the movement of all the other components above. Suggested intake is at least 8 glasses a day.

Reference: https://www.stonebridge.uk.com/blog/nutritional-sciences