Putting food on the table isn’t enough to guarantee you proper nutrition. The category of foods you put is the determinant. Ideally, we have three meals; each has a specific role in the body depending on energy output. Never eat for the sake of it; the number of calories you put in your mouth proves your weight. The time you eat your meal is also of essence. Nutritional experts advise that you eat your supper before 8 pm, and it should be lighter while the breakfast should be heavy to minimize calorie change to body fat.
What is a balanced diet?
This is a meal that has all the three necessary nutrients in different quantities. They include proteins, vitamins, and carbohydrates. The vitamins are disease-fighters, while carbohydrates are bodybuilders, and the proteins are body repairers. When you miss any of them, you have deficiencies in their functions, leading to weak immune systems and body operations.
Why should you take a balanced diet?
- Provides the right body nutritional needs
- Promotes weight loss
- Supports proper mental health
- Nourishes the skin
- Aids growth, especially in children
As you order your dining table from your carpenter, it’s also important to think of the kind of foods you place on it. Just as the carpenter takes his time to build using the easy assemble gadgets, carefully consider the nutritive requirement for your family members.
Fruits and vegetables
Fruits and vegetables are a huge source of minerals and vitamins. Each mineral plays a significant part in the human body. Some of the illnesses are due to nutritional deficiencies, which can be managed by taking the fruits in plenty. For example, iron deficiency is better managed with beetroot and green leafy vegetables. The fiber content promotes proper digestion minimizing cases of constipation and risk of other cardiac-related illnesses.
It also acts as a supplement to another mineral that the body may fail or doesn’t produce. People struggling with weight can achieve more with fruits since it’s a low-calorie food category with a fee-full feeling minimizing carbohydrates’ intake.
The fruit and vegetable basket should have:
- Watermelon
- Avocado
- Mango
- Carrots
- Tomatoes
- Potatoes
- Cabbage
- Green peas
Proteins
The primary function of protein is to repair worn-out body tissues. It replaces the dead cells and replenishes the weak ones using the different nutrients that serve a different purpose. The amino acids the help with these benefits:
- Supports transportation of molecules to required places in the body
- Replaces the old cells with the new and healthy ones
- Protects viruses and bacteria
- Supports growth and development in children and teenagers
- Provides necessary calories
Proteins are also further classified into plant proteins and animal proteins. Plant proteins come from farms, while animal protein comes from animals. Plant proteins are better due to a high level of healthy fat. Although animal protein is discouraged, there are specific nutrients they contain that lack in the plant proteins. You only need to consume them in moderation.
Plant protein sources
- Beans
- Green grams
- Groundnuts
- Lentils
- Chia seeds
- Almond
- Pumpkin seeds
Animal proteins
- Meat
- Chicken
- Fish
- Eggs
Carbohydrates
The high energy needs are the work of carbohydrates, which have the highest number of calories than the rest of the food categories. When consumed in excess (input and output balance), they are stored as fat. That explains why people on weight loss programs are advised to check on their carbohydrate intake. Carbohydrates are further divided into sugars, starch, and fiber. The simplest of all is the sugars (glucose), while the rest are considered complex carbohydrates because they are broken down into simple sugars, which are now absorbed into the body.
Carbohydrate food sources
- White flour
- Wheat flour
- Sugar
- Oatmeal
If you are looking at your calorie intake, then it’s advisable to for whole meal, which has a lower calorie than the rest of the food categories. Things that are detrimental to your health include
- Sugary foods
- Processed foods
- Fries
- Soft and carbonated drinks
The method of preparation is also something to look into. You may have healthy foods to prepare, but you use the wrong cooking method. Where possible, stick to steaming, boiling, and shallow frying; they are responsible for maintaining the meals’ nutritive value. Others are also good, but you need to use them minimally, grilling, deep-frying, and baking.
The kind of people you serve also require specific foods with additional nutritional benefits. Invalids and children require specific foods that need attention and careful preparation. You are what you eat; 80 percent of how you look depends on what you prepare in the kitchen. Focus on healthy meals for that healthy lifestyle you want. Some of the diseases are due to our lifestyle. Ensure everyone is comfortable and happy with what you put on the dining.