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Balanced Diet

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Introduction

To stay fit, for optimal health and for well-being, having a healthy or a balanced diet is the must for the human body. All the basic requirements of nutrients including carbohydrates, proteins, vitamins, minerals, fiber, fats and a lot more are included in a balanced diet. This is a healthy diet which provides all the necessary requirements essential for survival growth and for our body organs to function accurately. A balanced diet could be simply defined as the food that gives the body the nutrients it needs to function properly. In order to avail truly balanced nutrition, one must obtain the major share of the daily calories from fresh fruits and vegetables, whole grains and lean proteins. Calories are a measure of units of energy. They are two types: small and large calories. The amount of energy conserved in food which is in turn used by the body to perform several activities can be defined as a calorie in a diet.Three meals that are consumed by a person in a day should be six hundred fifty to seven hundred calories. Again the total intake of calories varies between men and women, children and adults, etc.


We should consume a diet based on starch-rich food such as potatoes, bread and rice; with plenty of fruits and vegetables; foods that are rich in proteins such as fish, lentils; milk and food made of dairy products; meat and not too much fatty, salt or sugar, and rest assured it would give all the nutrients needed. To have a balanced diet is very essential along with a healthy lifestyle choice. This goes to mean that one has to eat a wide variety of food in the right proportions and consume the right amount of food and drink to achieve and maintain a healthy body weight.

   

Some of the Examples of Daily Intake of Calories are -

Intake By 

Age 

Quantity (cal.)

Children 

2-18 years

1000-1400

Girls 

9-13 years 

1400-1600

Boys 

9-13 years

1600-2000

Active women

14-30 years 

2400

Sedentary Women

14-30 years

1800-2000

Active men 

14-30 years

2800-3200

Sedentary men 

14-30 years 

2000-2600

Active men and women

30 years 

2000-3000

Sedentary men and women

30 years 

1600-2400

 

Source of Calories

Some of the important sources of calories are - 

  • Grain-based desserts 

  • Chicken and Chicken based dishes

  • Alcoholic beverages

  • Pasta and pasta dishes

  • Soda

  • Pizza and many more…


Important of Balanced Diet:

The most important varieties of vitamins, minerals, and nutrients are consumed by a balanced diet to make the body and mind strong and healthy. Eating well is also important as it helps to ward off numerous diseases and health complications, as well as help maintain a healthy body weight, provide energy, allow better sleep, and improve brain function. A proper proportion of carbohydrates, fats, proteins, vitamins, minerals, and liquids is consumed by a diet with balance. It is important that we don’t cut off any essential macronutrients, such as fats or carbohydrates, but at the same time should be conscious of portion control. 

Following are the benefits of consuming a balanced diet - 

  1. Control Body Weight 

  2. Fight Off Disease 

  3. Have More Energy

  4. Sleep Better

  5. More Brain Power 

Also, a balanced diet prevents diseases and infections. When you eat the complete range of vitamins, minerals and other nutrients you improve your body systems and your healthy diet may even help prevent diseases like cancer, heart disease, diabetes, and stroke.It helps you control your weight. Most people at some point want to reduce weight or gain weight – eating a balanced diet helps you control your weight and maintain it over time. It is not feasible to get on a weight-loss diet forever – a balanced diet is the only way to healthily control your weight in the long term. Improves your mental health. Getting the right mix of nutrients can help to ease symptoms of depression and anxiety – looking after yourself by eating well is essential as you take steps to good mental health. It is also good for growth. A balanced diet is also vital for children and adolescents. As the body grows it is important to receive the right nutrients so that cells are built and maintained and the body grows at the right pace. Better skin and hair. A healthy balanced diet also improves your looks. Eating well contributes to healthy skin and hair and a “glow” that leads to you looking younger.


Balanced Diet to Lose Weight:

 A poor diet is a common cause of weight loss issues. A balanced diet, when paired with a regular exercise plan, can assist a person lower their risk factors for obesity or weight gain. A well-balanced diet can help a person in losing weight by

  • Increasing Their Protein Consumption.

  • Reducing Your Intake Of Carbs And Processed Meals.

  • Getting Important Nutrients Such As Minerals, Vitamins, And Fiber,

  • Avoiding Binge Eating.

People who want to lose weight should start or improve their workout habits. Some people find that adding 30 minutes of daily walking and making simple modifications, such as using the stairs, will help them burn calories and lose weight. People who want to lose weight should also consider including moderate exercise in their daily routines along with a well-balanced diet.


Foods to Avoid

Although each person's body and reactions to meals are unique, there are some foods that are worth avoiding in general. We're talking about foods that either don't provide much nutritional value to your body or, in the worst-case scenario, may even be harmful to your health. A healthy diet should avoid or restrict the following foods:

  • Highly Processed Foods

  • Refined Grains

  • Added Sugar And Salt

  • Red And Processed Meat

  • Alcohol

  • Trans Fats

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FAQs on Balanced Diet

1. What is a Balanced Diet?

To stay fit, for an optimal health and for well-being, having a healthy or a balanced diet is the must for the human body. All the basic requirements of nutrients including carbohydrates, proteins, vitamins, minerals, fiber, fats and a lot more are included in a balanced diet.

2. What are the Sources of Calories? 

Some of the important sources of calories are - 

  • Grain based desserts 

  • Chicken and Chicken based dishes

  • Alcoholic beverages

  • Pasta and pasta dishes

  • Soda

  • Pizza and many more...

3. What are the health benefits of a balanced diet?

The health benefits of a balanced diet are:

  • Healthy eating gives you more energy, enhances your body's function, develops your immune system, and keeps you from gaining weight. 

  • It fulfils your nutritional requirements. A diversified, well-balanced diet will help you prevent nutritional deficiencies. 

  • Certain illnesses can be prevented and treated. Certain diseases, such as diabetes, heart disease and cancer can be prevented by following a healthy dietary plan. It is also beneficial in the treatment of diabetes and hypertension.

  • You will feel better, have more energy, and be able to manage stress if you eat a nutritious diet.

  • A special diet might help you manage a medical problem better by reducing symptoms.

  • Many social and cultural activities revolve around food. It helps in the building of interpersonal bonds in addition to its nutritional advantages.

4. How many calories does a person need every day?

The amount of energy stored in food is indicated by the number of calories in that food. Calories from meals are used by your body for walking, thinking, breathing, and other vital tasks. To maintain their weight, the average individual requires roughly 2,000 calories per day, although the exact quantity depends on their age, gender, and amount of physical activity. Males require more calories than females, and those who exercise require more calories than those who do not. When attempting to lose weight, it is critical to develop a calorie deficit by either eating fewer calories than usual or exercising more. Some people mix the two, eating less while becoming more physically active. It is critical to remember that the calories ingested must come from a range of different elements, such as proteins, carbs, and fats, in order for the body to obtain all of the nutrients it requires for healthy operation.

5. How can I download the study material for the chapter on Balanced Diet?

Students may obtain all of the Chapter Balanced Diet study materials and solution papers on Vedantu. These study tools assist students in gaining a deeper understanding of the book's subjects. These study materials contain detailed answers, with pertinent diagrams and explanations, to the topic Balanced Diet as well as all of the other topics covered in the textbook. Vedantu's subject specialists create these materials in accordance with the most recent Biology curriculum. These tools' simplicity and uniformity of language allow no room for misunderstanding. The fundamentals of the chapters are readily taught with concise and brief solutions. The online PDFs are free to download from the Vedantu website, or you may install the Vedantu app on your mobile or desktop and access these materials as needed. If you are having difficulty studying on your own and would like some extra assistance, you can always choose a mentor of your choosing from a panel of qualified professors at Vedantu. These live sessions may be broadcast to any electronic device, including computers, tablets, and smartphones, and you can also obtain a recorded copy of the sessions for future study and reference.