A well balanced diet rich in protein, complex carbohydrates and healthy fats can provide a multitude of health benefits. According to the National Federation of Professional Trainers, a well balanced diet can help you by boosting the effectiveness of your immune system, by helping you maintain a healthy weight and by preventing disease. Before you begin any dietary program you should contact your health care provider.
Carbohydrates
Part of a well balanced diet includes eating plenty of complex carbohydrates. According to the American Council on Exercise, 45 to 55 percent of your daily calories should come from carbohydrate sources. Carbohydrates are your body's preferred source of energy, which means that if you don't eat enough you could end up feeling tired more often. Every meal should contain a serving of complex carbohydrates in order to help maintain a steady flow of energy throughout the day. Complex carbohydrates include plenty of fiber which help with digestion and can help lower bad cholesterol. Good sources of complex carbohydrates include any kind of vegetables, fruit with edible skin, whole grains and oats.
Protein
Eating enough protein is another important part of a well balanced diet. Protein is important for many bodily functions including the building of lean muscle mass and other tissue. It's also responsible for healthy hair and nails. You should aim to get at least 25 to 35 percent of your daily calories as protein. This will ensure that your body has enough for basic functions and, if you exercise, will prevent you from losing hard-earned muscle mass. It's recommended that you get protein at every meal along with carbohydrates in order to give your body a steady supply. Great sources of protein include lean meats like chicken, turkey and fish. Other non-meat sources of protein include eggs, legumes and nuts.
Healthy Fats
According to the National Federation of Professional Trainers, healthy fats should be consumed because they are important for cellular function, contain rich amounts of antioxidants and are vital in the absorption of essential vitamins the body needs to stay healthy. It's recommended that 15 to 25 percent of your calories come from healthy fats. Since this amount is a bit lower than protein and carbohydrates, eating fat can be done in a few meals throughout the day versus every time you eat. Good sources of healthy fat include olive oil, avocados, nuts and fish.
Considerations
A well balanced meal not only requires eating the right kinds of foods but the right amounts. Overeating, even healthy foods, can lead to weight gain and have significantly negative effects on your health if you're not careful. It's also important to remember that eating healthy will also be relative to the type of lifestyle you lead. If you are an athlete you will need to eat more calories more often than someone who works behind a desk for many hours of the day. If you are unsure about where to begin, hiring a professional trainer or licensed dietitian can help you design a well balanced diet that is appropriate for your dietary needs.
References
- "Sports Nutrition Manual"; National Federation of Professional Trainers, Mark P. Kelly et al.; 2006
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2010
- "American Council on Exercise Personal Trainers Manual"; Cedric X. Bryant; 2003
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