BALANCED DIET

                  BALANCED DIET

A balanced diet is one which contains all the required nutrients for good health in proper proportion such as proteins, carbohydrates, minerals, vitamins, fats and water. All these elements are easily available in fruits, vegetables, legumes, cereals, nuts, milk and whole grain foods.

The following food groups also called as Macro nutrients are essential parts of a balanced diet.

·      Proteins

·      Carbohydrates

·      Fats

·      Vitamins

·      Minerals

·      Water

1.  Proteins:

Protein is necessary for the growth, maintenance and repair of muscles. If you are a vegetarian, extra attention is required on balanced diet to replace the nutrients found in animals products.Vegans should eat a variety of foods containing fruits, vegetables, legumes, nuts, whole grains and adequate amount of dairy products such as milk cheese and butter. In this way our general health can remain intact and gain weight, vitality and energy. A vegetarian diet can be healthy and even more may lower the risk of some diseases such as diabetes, cancer, and heart disease.

Sources of protein;whole grains, lentils, milk, yogurt,cheese, beans, soy products, seafood, poultry, eggs and white meat. Seafood additionally has omega- 3 fatty acids.

2 Carbohydrates:

Carbohydrates include starch and sugars as well as fiber.  These include grains, beans, legumes, bread, pasta, rice, couscous, potatoes,breakfast cereals such as oats, rye, and barley. Starchy foods are our main source of carbohydrates and play an important role in a healthy diet. Today, we consume refined white flour more than any other grain. Refined white flour has poor nutritional value because outer most nutritious layer is removed during the refining process so we should consume whole grains for complete nutritional value.

Sources of carbohydrates

Whole grains, legumes, fruits, starchy vegetables, milk, and yogurt, Green peas, corn, and sweet potatoes etc.

3. Vitamins:

There are 13 Vitamins human body needs. They are vitamins A B C D E and K.We can usually get all our vitamins from the foods we eat. Our body can also generate vitamins D and K. Vitamins are essential to the normal functioning of the body. They are necessary for growth, vitality, health, general well being and for the prevention and cure of many health problems and diseases.

Following is the classification of vitamins:

Vitamin A:  This vitamin is important for vision, reproductive function, and increase resistance to diseases.

Sources:  Found in dairy products, fish oils, beta-carotene is found in colorful vegetables, and dark leafy vegetables.

Vitamin B-1:  Vitamin B-1 regulates nervous tones of the organism. It is an anti-neuritic vitamin. It helps in digestive system.

Sources: Whole grain, cereals, legumes, nuts, seeds, peas, lentils, dried milk and pork.

Vitamin B-2: Helps in production of Red Blood Cells and important for growth.

Sources: Dried yeast, liver of pork, fish, wheat germ, Bran, milk, tomatoes, and leafy greens.

Vitamin B-3: Helps in controlling cholesterol and maintains healthy skin.It converts carbohydrates to energy.

Sources: Nuts, eggs, poultry, avocados, legumes and fish.

Vitamin B-5: It converts fats to energy. It synthesizes cholesterol.

Sources: Milk, eggs, poultry, avocados, Mushroom legumes and lentils.

Vitamin B-6:  Important in production of hormones and processes amino acids.

Sources: Nuts, meat, poultry, bananas, avocados, legumes, and whole grains.

Vitamin B-12: It regulates nerve cell system.

Sources: Dairy products, poultry, meat and shellfish.

Vitamin C:It is essential for keeping the tissues of the body clean and wholesome. Absence of this vitamin causes Scurvy. It helps body in absorption of iron. It acts as anti oxidant and important in wound healing.

Sources: Oranges, lemons, grapes, Tangerines, turnips, tomatoes, raw green vegetables, carrots, potatoes, peach, apples and bananas.

Vitamin D: It helps the body in absorption of calcium.

Sources: Body can synthesize vitamin D from sun shine, cereals, dark leafy vegetables and dark green vegetables.

There is no need of taking vitamins supplements and animals products for the fulfillment of vitamins. We can get all the necessary vitamins in ample quantity by taking a balanced vegan diet with a variety of foods.

4. Fats:

A small amount of fats is an essential part of a healthy balanced diet. Fats are a source of essential fatty acids, which the body can not make itself. Fat helps the body absorb vitamin A, D and E as these are fat-soluble vitamins. Any fat that is not used by our body’s cells or to create energy is deposited as body fat. Likewise, unused carbohydrate and protein are also converted into body fat.

Sources of fats: Avocados, Cheese, Dark chocolate, Whole eggs, Fatty fish, Nuts, Chia seeds, Olive oil, Coconuts and coconut oil, Full fat yogurt.

5. Mineral salts:

Mineral salts are essential for body purification, construction and development. They are not less important to vitamins. Mineral salts include calcium, phosphorus, iron, copper, zinc, iodine, sodium and chlorine etc.

i)                 Calcium: Lack of calcium causes worms in intestines and release phosphate in urine. This mineral salt is available in lentils, sesame, whole grain flour, fruits, green vegetables, carrots, beetroot, cabbage and milk.

ii)              Phosphorus: It makes bones and teeth strong. It is mainly found in milk, cheese, legumes, dry fruits, and green leafy vegetables.

iii)           Iron: it helps in production of Red Blood Cells, and makes liver strong. Iron is important for cell growth, development and normal body functions.Spinach, bathua (chenopodium),amaranths, black carrots, green coriander, and cabbage are the main sources of iron.

iv)           Copper: copper with iron is essential for building of Red Blood Cells. Copper is available in whole grains and lentils.

v)              Zinc: It boosts the immune system of body.Zinc helps in wound healing. Legumes, chickpeas, lentils and beans all contain enough amount of Zinc.

vi)           Iodine: Lack of iodine causes goiter disease. Iodine is found in whole grains, onion and green vegetables.  Iodine is required by our body to make thyroid hormones. It is also essential for bone and brain development during pregnancy.

vii)        Sodium and chlorine:  Seaweed, rye, tomatoes, lettuce, celery and olives, and our table salt are many substances in which these salts are found in ample.

6. Water:

Water is the main component of our body. Nearly 70 percent of body weight is water. Water is an essential for every system of our body. Human life is wholly dependent on water. Our food is solubilized in water and absorbed by intestines. All toxins are flushed out in form of urine and sweat.  So we should drink 2-3 litres of water daily. It carries nutrients to cells, hydrates the body and avoid constipation.

Sources of water : To stay hydrated we should munch some spinach, water melon, cucumber, kharbuz etc.

Summary:

A balanced diet full of fruits and vegetable, proteins, fats, and whole grains is the best way to get enough of these six useful nutrients. Especially colorful vegetables are vital to prevent diseases and stay young for a long period.

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