What is the definition of a balanced and healthy diet? Balanced Meal Plans will ensure that our organs and tissues get adequate nutrition to work correctly. A balanced and healthy diet will ensure that our organs and tissues get adequate nutrition to work correctly. With a proper level and healthy diet, your body will be more adverse to any infections and diseases and will allow you to reduce fatigue and increase performance at work.
You should be consuming foods from sources such as whole grains, lean meats, nuts, fruits and vegetables daily to ensure a well-balanced and healthy diet. In the United States, four of the top 10 leading causes of death, such as heart disease, stroke, cancer and diabetes, are attributed to a lack of a proper balanced and healthy diet.
To keep your body well nourished, you need to have various kinds of nutrients to withstand the long working hours we will face daily. In a balanced diet, the foods you should consume must be high in nutrients and vitamins but low in fats and sugars. These are some basic food groups that are essential to incorporate into your meals: –
Protein
Protein is vital for the development of muscles in the body and the function of the brain. Protein can either be consumed by animals as well as plants. Chicken, fish and beef are some of the sources of animal protein that are lean and low in fat.
Trimming off excess fat and skin helps reduce the fat and cholesterol you consume. Opting for organic or grass-fed (beef and chicken) options is another option when sourcing your proteins. Plant-based protein is derived from almonds, walnuts, tofu, tempeh, lentils and beans. Not only is it a good source of protein, these plant-based sources also provide other benefits such as fiber and other nutrients to your diet.
Dairy
Sources for dairy-based foods usually derive from cheese, milk or yogurt. They provide calcium, vitamin D and other essential nutrients for the body. Certain foods are also a significant source of fats, and it is best to consume these foods in small portions.
Plant-based sources can also be a source of dairy. These can be from items such as almond, soy and flaxseed. Apart from having the same nutrients as animal-based dairy, they are fat-free and provide an excellent option to add to your diet.
Vegetables
No healthy diet is complete without the addition of vegetables to it. They are an excellent source of vitamins and minerals that can be eaten for almost every meal. In general, dieticians recommend consuming various vegetables to obtain multiple nutrients. Some of the examples of vegetables you should be consuming are: –
- Broccoli
- Kale
- Carrots
- Spinach
- Collard Greens
- Cabbage
Grains
A recent report states that Americans’ consumption of refined white flour is highest than any other grain. This statistic is shocking as white flour has low nutritional value than whole grains.
Hence, it is advisable that when incorporating grains into your meals, you opt for entire grains options as they provide more nutrition compared to white flour. Other healthy options that you can include in your meals are quinoa to add some variety.
Fruits
Fruits can be added to your daily diet as snacks when you are on the go or between meals. Since fruits have high natural sugar content, they become a good alternative for those busy individuals looking to reduce refined sugar in their diet. Apart from that, fruits are a good source of carbohydrates and can be an excellent addition to your meals.
This is ideal if you want to reduce carbs from your whole grain sources. Fruits can either be eaten whole or taken as a smoothie, so it’s a versatile food group for those busy individuals. Some examples of these fruits are apples, oranges, bananas and watermelons.
Oils
Consume oils such as olive oil or coconut oil. If you are cooking your meals, please use oils in moderation. If you are putting them into salads, go for low-fat options. Another thing to avoid as much as possible is fried foods. It’s one thing to dig into fried food once in a while, but regular consumption of fried, greasy foods it’s not advisable for a balanced, healthy diet.
Suppose you’re finding it hard to create the right proportions for a balanced meal. In that case, you might want to consider starting with a diet program that isn’t so much about losing weight but more about ensuring you get the right among of nutrients, minerals and vitamins from the various good groups. Here are some you can try your hand on:
The Mediterranean Diet- Its emphasis on fruits, vegetables, olive oil, and fish makes it a diet brings plenty of benefits to weight loss and heart and brain health. There’s no specific rule to a Mediterranean diet except that if you attempt to eat like the Greeks, make more Greek-inspired meals.
The Asian Diet- The Asian diet draws its inspiration from over 40 Asian countries, so there isn’t one single meal plan to follow. Its meals consist of fish, shellfish, soy and healthy oils, plus tons of nuts, seeds, legumes and whole grains. This diet also calls for tons of water or tea, whereas sake, wine and beer should be consumed moderately.
The Low FODMAP Diet- This is a diet that is low in fermentable carbs. It’s a diet designed to relieve symptoms of irritable bowel syndrome. The Low FODMAP diet features meals with eggs and meat, almond milk, grains like quinoa and oats and vegetables such as eggplant and zucchini. Prebiotics low fodmap is also popular. Prebiotics introduce healthy bacteria in the gut to help restore balance and improve IBS symptoms.
The Glycemic Index Diet- This diet focuses on food items that are low in GI. GI or glycemic index measures the effects of carbohydrates on blood sugar. Good carbs such as bran cereal and many fruits and veggies have a lower glycemic index. Low GI is central to this dietary approach to losing weight and improving blood-sugar control and heart health.