Eating a well-rounded diet is vital for overall good health and wellbeing. Achieve this balance requires finding an equilibrium of carbs, proteins and fats in your meals.
Start your day right by choosing wholegrain and lower sugar cereals or porridge topped with fruit slices as breakfast, choosing lean meats and fish for protein source, avoiding foods containing added fats (especially industrially produced trans-fats and saturated fats ).
Fruits and Vegetables
Vegetables and fruit add texture, flavour and variety to meals, are low in calories and fat content, contain folate, vitamin C and potassium as well as phytochemicals which strengthen our bodies against disease while simultaneously helping lower cholesterol levels, blood pressure and inflammation levels.
Consuming five servings of vegetables and fruits daily is important. These may come in the form of fresh, frozen, tinned, dried or any combination thereof; one portion equals 1 cup diced or sliced vegetable and 2 cups chopped/mashed fruit.
A balanced diet should include a wide variety of vegetables and fruit, starchy foods with higher fibre such as breads, rice and pasta; dairy alternatives; lean meats; small amounts of unsaturated fats. Furthermore, it should avoid empty calories such as those found in sweets, cakes, chips and cookies as well as soda and energy drinks and include 6-8 glasses of fluid each day.
Meat and Dairy
Though many view dairy foods like ice cream, milkshakes or cheesecake as indulgences, dairy is actually an integral component of a balanced diet. Dairy offers protein, calcium and vitamin D which all help build strong bones; in addition, dairy contributes to normal development as well as increased immunity.
Low-fat and non-fat dairy products should be prioritized because their higher saturated fat content increases your risk for heart disease. Studies have demonstrated that moderate dairy consumption does not negatively affect cardiovascular health and may even improve lipid profiles.
A balanced diet should include meats and fish as an important source of protein and other vital nutrients such as iron and zinc. They’re also an excellent source of vitamin B12. When selecting meat or fish products, lean cuts are preferable over processed varieties which often contain unhealthy saturated fats; alternatively plant-based options can provide ample sources of protein if fortified with other essential vitamins and minerals.
Breads and Pasta
Pasta and bread can provide energy to the body while simultaneously being an excellent source of fiber and protein. As part of a balanced diet, both bread and pasta should be included; it’s just important that whole grain varieties are selected when possible.
Whole grains contain the hull and germ of wheat grains, which manufacturers remove when producing refined flour. These extra nutrients contain vital vitamins, minerals and fiber benefits compared to white bread or pasta products.
Breads and pasta have received unfair criticism in recent years; nonetheless they remain staple foods of a nutritious diet. Eating foods from each of the five major food groups can help individuals maintain a healthy weight by decreasing risk factors for heart disease, cancer, diabetes, high blood pressure, stroke, takeaway foods with added fat or high sodium content, high blood pressure and stroke. Limiting takeout food consumption while choosing low-fat options helps control caloric intake while regular exercise will further accelerate weight loss while improving cardiovascular health.
Other Foods
Consume a range of healthful foods to provide your body with all of the necessary vitamins, minerals, and other essential nutrients it requires for good health. A balanced diet helps protect against heart disease, cancer, high blood pressure and diabetes – it also gives energy boosts and enhances mental wellbeing.
A balanced diet includes fruits, vegetables, grains and dairy products in equal portions; along with lean meats such as fish, eggs, nuts beans and vegetable oils for protein. Furthermore, this balanced diet eliminates unhealthy fats such as saturated fats or added sugars as well as salt from its consumption and includes dietary fiber which aids weight management.
The Australian Guide to Healthy Eating divides foods into five food groups for easier planning: cereal grains (breads and cakes), rice, barley, sorghum millet and rye). Next are milk, yoghurt and cheese products such as low fat yoghurt cottage cheese milk while meat poultry fish egg (lean meats and eggs). Each food group provides protein and calcium and should be eaten regularly in small portions each day.
