The foods that you eat provide the fuel that allows your body to function properly. Getting a healthy and well balanced diet can help you maintain your energy and can also protect you against diseases. The best diets incorporate a wide variety of foods in the right proportions to make sure that you get all of the nutrients necessary for your body to function at its highest level.
Carbohydrates, Fats and Proteins
One critical part of a healthy diet is to get the right balance of calories from carbohydrates, fats and proteins. Carbohydrates are the body's main source of energy and should account for between 45 and 65 percent of your calories each day, the Mayo Clinic recommends. Fats are relatively dense in calories and should make up between 20 and 35 percent of your caloric intake. The remaining 10 to 35 percent of your calories should come from proteins.
Importance of Balance
It is important to consume carbohydrates, fats and proteins in the right proportions because an imbalanced diet can increase your risk of developing health problems. For example, eating too many carbohydrates will increase your blood sugar levels, which can cause you to develop type 2 diabetes. A high fat diet, on the other hand, can cause your cholesterol and other lipid levels to rise, increasing your risk of having a heart attack or stroke. Diets that are abnormally high in protein can tax the kidneys and lead to renal disease.
Fiber
Another critical aspect of a balanced diet is fiber. Fiber is a type of carbohydrate that cannot be absorbed by your intestines, which causes it to pass through your digestive tract. Fiber can help to maintain the regularity of your bowel movements and can also keep your glucose and cholesterol levels under control. According to FamilyDoctor.org, men and women under the age of 50 should consume 38 and 25 g of fiber each day, respectively. Men over 50 should try to consume 30 g of fiber each day and women over 50 should consume 21 g daily.
Vitamins and Minerals
A balanced and varied diet will also help you get all of the vitamins and minerals that you need. Vitamins, Colorado State University explains, are generally needed to help specialized proteins known as enzymes speed up chemical reactions in the body. Minerals, which include calcium, potassium, sodium and iron, also have an important role. Some of them, such as calcium and potassium, are needed to help muscles and nerves function. Others, such as iron, are needed to make new cells.
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