A nutritionally balanced diet incorporates the six major nutrients that are necessary for proper bodily functioning: water, proteins, carbohydrates, fat, vitamins and minerals. These nutrients promote healthy cell growth and maintenance, provide energy for the body, regulate chemical and hormonal reactions within the body and promote health. A diet that consists of a variety of different foods and 64 oz. of water ensures that nutritional intake is balanced and provides the body with the nutrients it needs to thrive. Nutrient and caloric needs vary with activity level, weight and age.
Benefits of a Balanced Diet
Proper nutrition ensures that body has the energy it needs to perform daily activities and to engage in exercise. A balanced diet helps improve fitness levels, contributes to weight management and helps prevent lifestyle related conditions such as type 2 diabetes, high blood pressure and certain cancers.
Benefits of Carbohydrates, Vitamins and Minerals
A balanced diet should include about 3 oz. of grains on daily basis. People who are very active might need to eat more carbohydrates. Whole grains provide the most benefits among carbohydrate sources. Whole grains provide energy and play key roles in regularity and may help prevent coronary heart disease. Examples of grains include: brown rice, whole wheat pasta and quinoa. Fruits and vegetables contain vitamins and minerals that contribute to health. A healthy diet contains 2 to 3 cups of vegetables on a daily basis. Vegetables are low-calorie foods that lower the risk of stroke and cardiovascular diseases and may help lower blood pressure. Vegetables contain no cholesterol and play a role in weight management. Examples of vegetables include broccoli, carrots, collard greens and red peppers. Fruits are also rich sources of nutrients and minerals. Two cups of fruits a day can help lower blood pressure. Fruits contain vitamin C, which helps repair and grow tissues.
Protein and Fat
Protein and fat are both essential to muscular growth and structure. Fat provides nutrients for brain growth and development. A nutritionally balanced diet should include about 5 oz. of protein a day. Examples include meat, fish, nuts, soy and beans. Meat contains iron, which aids in oxygen distribution throughout the body. Fat intake should be 5 tsp.of healthy oils such as canola or olive oil.
Treats
A balanced diet does not exclude sweets or desserts. Moderate amounts of discretionary calories are part of nutritionally balanced diet. A 2,000-calorie diet should contain no more than 300 discretionary calories per day. Various resources are available on the Internet to calculate daily discretionary calories.
Warnings
Doctors should be consulted before changes are made in diet. A multivitamin can be added to a diet to ensure that all nutrients and vitamins are consumed on a daily basis.
References
- MyPyramid.gov
- ACE Personal Trainer Manual; American Council on Exercise; 2003
- The New York Times
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