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Importance of a Balanced Diet – What is Balanced Diet?

Importance of a Balanced Diet – What is Balanced Diet?

In this blog, I will talk about the Importance of a Balanced Diet and what we can actually call a balanced diet in the first place. As I have mentioned in my previous post, diet is 80% of our success, no matter what your goals are, whether it’s losing weight, increasing muscle mass or just wanting to live a healthier lifestyle. This is why it is so important to know how and what to eat.

 

Food types

What are the main food types? High in carbohydrate, high in protein, high in fiber and high in fat. However high in fat food can be split into two more categories: good and bad fats. Carbohydrates also can be split into two categories: good and bad carbs.

 

We have always choose the best sources of all these food types for our balanced diet. And try to consume a minimum amount as possible of saturated and trans fats, which are really bad for you and can cause diseases as heart attack or stroke.

 

We have to avoid or try to minimize consumption of bad carbohydrates as well. Most common unhealthy carbohydrate we know is sugar. Recommended sugar intake per day is no more than 30 grams which are about 6 teaspoons. One Snickers bar has 46 grams of sugar, just having one of these leads to 16 grams over your daily limit. It is very important to know that all excessive sugar turns in to the body fat.

 

High in Protein Food

High in protein foods are such as:

  • Chicken breast
  • Fish
  • Turkey breast
  • Beef
  • Cottage cheese
  • Eggs

 

Good protein sources are essential for our body because protein is responsible for making up building blocks of organs, muscles, and hormones.

Studies showed that protein also helps to lose weight and belly fat at the same time increasing your strength and muscle mass. The ideal amount of protein is 1 gram of protein for 1 kilogram of your body weight. For example, if your weight is 70 kilograms it is recommended to consume 70 grams of protein per day. If you train hard and lifting heavy weights you can consume up to 2 grams of protein for 1 kilogram of your body weight.

 

High in Carbohydrate Food

High in carbohydrate food are such as:high in carbs food

  • Oats
  • Rice
  • Buckwheat
  • Pasta
  • Potatoes
  • Wholegrain Bread
  • Pasta
  • Bananas
  • Oranges

 

Carbohydrates are essential for our body because they provide our body with energy. Without carbohydrates, we wouldn’t be able to survive. If we are too low on carbohydrates, we can feel tired, have less energy and even feel weaker.

 

The minimum amount of carbohydrates you should be consuming per day is 30-70 percent of your daily calorie intake. That depends on your goals, are you losing or gaining weight or just trying to maintain healthy body weight.

 

However, it is very important to choose good carbohydrate sources. Try to change sweets to fruits, because fruits have less sugar, vitamins, and fiber. But because fruits are very high in sugars as well, you have to be careful. My advice would be to have no more than two fruits per day.

 

Try to change potatoes to sweet potatoes, because sweet potatoes are lower in calories and carbohydrates and have more vitamins. Choose wholegrain bread over white bread, whole wheat pasta instead of normal pasta, and brown rice over white rice. All of these are better carbohydrate sources.

 

High in Fiber Food

High in fiber foods are such as:high in fiber food

  • Wholewheat pasta
  • Wholegrain bread
  • Oats
  • Beans
  • Berries
  • Fruits
  • Broccoli
  • Nuts
  • Seeds

 

Fiber is good for us because it slows the rate that sugar is absorbed into the bloodstream and helps your blood glucose level from rising too fast. Fiber is essential for a healthy digestive system as well.

 

High in Healthy Fats Food

High in healthy fats food are such as:

  • Salmon
  • Olives
  • Avocado
  • Nuts
  • Eggs
  • Chia seeds
  • Dark chocolate

 

Fats are essential for our body to give us energy and to support cell growth. Fat keeps you warm and helps your body to absorb nutrients and produce important hormones. Our body definitely need fats. Recommended healthy fats intake is around 60 grams per day.

 

Saturated and trans fats are bad for you and can cause many diseases, try to avoid consuming saturated and trans fats. Saturated fats sources are such as dairy products (butter, sour cream, cheese), fatty cuts of meat, especially pork.

 

Trans fats sources are such as frozen food, frozen desserts, fast food, fries, cookies, and muffins. Most of these foods are high in sugar as well. It is highly recommended avoiding these foods if you want to be healthy and maintain normal body weight.

 

What is Balanced Diet?

It is very important to include all of these food sources for a balanced diet because they are very important and perform their own critical tasks to keep us healthy. It is very important to get all the nutrition we need. This is why it is critical to choose products with high nutrition value.

 

We have to consume a minimum daily amount of protein is 60 grams per day, but the recommended amount is more than that, as I have mentioned before. The minimum amount of carbohydrates is 30 percent of your daily calorie intake. A minimum amount of fiber intake is around 20 grams of fiber per day.

 

And last, but not least, you have to reach your minimum amount of good fats intake, which is about 40 grams per day. If you reach all these recommended amount of nutrition and do not exceed them, you will have a healthy and balanced diet.

 

Importance of Balanced Diet

The answer to why it is important to have a balanced diet is very simple. To get all nutrition, vitamins, and minerals your body needs to be healthy and work effectively and this will aid to maintain a healthy weight and to help lose body fat. A balanced diet improves our immune system, so your body becomes a lot more resistant to viruses and bacteria.

 

Also, a balanced diet helps to improve resistance for heart diseases, strokes, some type of cancers and diabetes. It helps the body to have more energy and feel less tired and fatigued. For children, the importance of balanced diet is even more crucial, because it helps with children growth and development.

 

If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,

Marius Mickevicius

Founder of ihealthylifestyle

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12 thoughts on “Importance of a Balanced Diet – What is Balanced Diet?”

    • That would be meal, which could give you enough of all four main nutrition fiber, protein, carbohydrates and good fat. As example it could be fish such as salmon (good fat and protein source) with buckwheat (carbohydrates , protein and fiber source) and vegetables (fiber and vitamin source). Thank you for reading my blogs!

  • Oh no! i have been doing the wrong diet for so long. or what i mean is i am not aware of this, Here in my country ( Philippines), i live in a small town far from city and we do not actually care about what we eat. We just eat what is in front of us. All mix food, Cooked native vegetables everyday, or there will be times that we eat beef or chicken for the whole week. Without rice? we die! # cups of rice in the morning with eggs or some frozen foods with Camote leaves, then lunch time will be lots or rice again and either cooked vegetables or meat. Evening will be the best part of the day cause you get to a lot of rice with a meet soup with dessert. I guess i need to change my eating habit now. and probably gonna add some exercise, thanks for this article! gonna help me on my proper diet.

    • I’m very happy that my article did help you realize your eating mistakes and motivated you to eat healthier! I know from my experience that sometimes it can be really hard to focus on good diet and very easy to lose the track, I hope this article can help people to chose the right track on their healthy eating and that will help them to lose weight quicker in a healthy way. Good luck and be healthy!

  • Excellent tips for anyone looking to begin a balanced approach to nutrition. I feel many who embark on a diet get far too restrictive and as a result, will lose sight of their goal. I did this, myself. So in 2013, I stopped going so extreme and set off for the balanced route and life has never been the same, but in a good way!

    • Thank you for reading my article Todd, it is absolutely true, you have to know what balanced diet is and try to hit all your daily nutrients, that is very important if you want to lose weight. Going extreme can do more damage than good, people very often going too low on their daily calories as well.

  • This is a great post with TONS of great information, but there is a lot of text here that may discourage people from reading your entire post, even though it’s a good length for lots of text.

    Would it be possible to bullet each of the foods in your different categories to give a visual break and draw an eye to the “key foods?” In doing that you’re giving a reader with little time (or a short attention span) the “meat” of your post w/o losing them to too much text.

    As a firm believer in a balanced diet, myself, I greatly appreciate all your facts and information… thanks for sharing!

    • Thank you for constructive comment. I did the changes you noted and I think you were right and know my article easier to read. Appreciate that you found my post informative and found plenty of good information there. I’m trying to improve on my posts and always listening for my readers feedback. Thank you again for reading and making a suggestions! Good luck!

  • Great information and so true. I actually just had a doctor appointment this morning. I have been feeling extremely tired and really not wanting to do much of anything. This is not like me at all. So thought I had better get in and see what they say. Of course I had the usual blood work done to check for any deficiencies, but she did talk to me about exactly what you have wrote. We went over what I had been eating and she explained how this was part of my problem with my low energy issue. So, you are spot on! Great write up!

    • Thank you and I’m glad that you found my information valuable and it is good to know that even doctors are saying exactly same thing. I have experienced this myself too and I can assure you that diet has big influence in for your health and energy levels. I hope that with help of my post you can change your diet and experience experience yourself how your energy levels will increase and you’ll feel better soon. Wish you all the best and stay healthy!

  • Great article. I think everybody should be informed accurately what a balance diet really is. Although— like what I read in one of the comments, this may be discouraging for some, and may come as a disappointment especially if you’re a person who loves eating like me.
    But if you are someone who wants to live a healthy life. Then, having a balance diet accompanied by exercise is the only choice.

    I guess my take away from this post is with regards to sugar intake. I have a sweet tooth. So this information is really an eye opener for me.

    • I know that for some people this might be discouraging, but that is so true and people spending hours in the gym, can’t understand why they can’t see the results. I just want to inform people that diet is very important. And healthy food can be also very, very tasty and you can have a cheat day eat whatever you want. People shouldn’t be discouraged, because it’s not that bad how it might look!

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