We all deserve a good and healthy life. Just like fitness is not a one-hour workout, so is a healthy life. A healthy life needs a regular balanced diet along with some physical activities. So, what are the nutrients you need to include in your diet chart?
A balanced diet is not a simple diet. It is a well-planned diet that focuses on covering all the necessary macronutrients like carbohydrates, protein, and fat along with micro-nutrients which include vitamins and minerals.
According to World Health Organisation, “Good nutrition- an adequate, well-balanced diet combined with regular physical activity is a cornerstone of good health”
Importance of a Balanced Diet Chart
Several studies have been conducted to evaluate the health benefits of a nutritious, well-balanced diet along with its impact on prolonging wellness and even longevity.
A balanced diet chart is of utmost importance for the body to perform well. It provides essential micronutrients such as vitamins and minerals to take care of the cells, tissues, and organs.
A balanced diet chart also helps in maintaining a healthy weight, reduces body fat, provides your body with energy, and eventually offers a sense of well-being. A balanced diet chart keeps you on the right track, helping in healthy lifestyle modification.
Components of a Balanced Diet Chart
Vitamins and Minerals
These are necessary to regulate body metabolism and protect against infections, deficiency diseases, and any metabolic imbalance.
You should include the multi-colored fruits and vegetables that are a treasure of minerals and vitamins. Fruits like apple, banana, orange, papaya, pomegranate, etc should be included in your meal. Similarly, vegetables such as dark green leafy veggies like broccoli, spinach, beans, lettuce, etc into your meal will help you be healthy.
This nutrient is related to bodybuilding, growth, and development. This is required to repair your body cells and create new ones.
According to some research, about 20% of your daily diet should include a protein that can be consumed from pulses like whole grams, peas, chickpeas, dals, lentils, beans, peanuts, milk, eggs, fish, and meat.
This nutrient is equally necessary as related to energy giving and sustainability. The voluntary and involuntary functions of the body are regulated with the proper supply of energy in the form of glucose.
Include carbohydrates which include whole grains like wheat, brown rice, ragi, jowar, oatmeal, bajra, quinoa, and potatoes among others. Hence, carbs should be a part of your daily diet and should not be avoided.
Fats play a crucial role in providing body energy, circulation of vitamins, and hormone synthesis. Include more fats that are high in unsaturated fatty acids like MUFA and PUFA (monounsaturated and polyunsaturated fatty acids) that have essential fatty acids as in sunflower-seed oil, fish oil, nuts, and seeds.
Super healthy fats you can consume from Avocados, Cheese, Dark Chocolate, Whole Eggs, Fatty Fish, Chia Seeds, Extra Virgin Olive Oil, etc.
Hence, a balanced diet is a diet that gives your body all the nutrients required to function well. Therefore, you must opt for a healthy and balanced diet that will offer enough organic process values for your body.
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Q1 What is the importance of a balanced diet for the body?
Ans A balanced and healthy diet is important to keep the body healthy and fit. A diet containing all the macro and micro nutrients is important as every nutrient have its own role to play in your body.
Q2 What should be included in balanced diet?
Ans A balanced diet must contain carbohydrate, protein, fat, vitamins, mineral salts and fibre. It must contain these things in the correct proportions. And the requirement of healthy diet will vary as per the needs of different persons.
Q3 Why is water important in a balanced diet?
Ans Water is an important part of a healthy diet for all body functions and processes, including digestion and elimination. When you’re on a diet, water also acts as a weight-loss aid because it can help you eat less. It helps in maximize physical performance.