A healthy and balanced diet consists of eating foods from the five food groups and minimizing the consumption of dietary additives. Eating regularly balanced meals that contain important elements such as fiber, healthy fat and complex carbohydrates will give you energy, heart health and prevent chronic diseases such as type-2 diabetes or heart disease.
Fat Choices
Certain diets promote a low-fat intake to lose weight, but not all fats are alike. Diets that contain harmful fats, such as saturated or trans-fat, can cause an increase in blood cholesterol and the development of type-2 diabetes. According to MayoClinic, a diet high in saturated fats and trans fats can also cause cardiovascular disease. On the other hand, healthy fats such as monounsaturated and polyunsaturated work to lower the risk of heart disease, type-2 diabetes, and blood pressure. Examples of healthy fats are olive oil, fish oil and flax seed oil.
Carbohydrates
Carbohydrates are needed as a healthy part of your daily diet. MedlinePlus recommends getting 40 percent to 60 percent of your calories from carbohydrates, and preferably from the complex carbohydrate class. Complex carbohydrates are found in fiber-rich foods such as peas, whole grains and vegetables. Simple carbohydrates, the opposite of complex carbohydrates, are broken down quickly in the body and are found naturally in fruit, milk and products containing refined sugar. Complex carbohydrates, just like simple carbohydrates, are used as energy in the body. However, fiber rich complex carbohydrates help to stabilize blood sugar, while simple carbohydrates may cause it to spike.
Sugars
From time to time, a craving to eat something sweet may kick in, but due to certain health conditions, you may not be able to give into this craving. People who have conditions such as type-2 diabetes or polycystic ovary syndrome may have to watch their sugar intake, as it can destabilize these conditions. According to MayoClinic.com, eating too much added sugar can lead to tooth decay, poor nutrition, weight gain and an increased triglyceride level; boosting your risk of developing heart disease. To keep healthy and enjoy sugar at the same time, women should eat no more than 100 calories of their food per day in sugar and for men, no more than 150.
Dietary Fiber
Dietary fiber is in whole grains, vegetables and fruit. Although your body breaks down dietary fiber food sources, it cannot break down the dietary fiber. This adds bulk to your diet, resulting in normal digestion, stabilized blood sugar levels and lower cholesterol levels. In addition, MayoClinic states that eating a diet rich in dietary fiber can aid in weight loss and decrease the risk of developing hemorrhoids and diseases of the colon.
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