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.
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
- Turkey breast
- Cottage cheese
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:
- Wholegrain Bread
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:
- Wholewheat pasta
- Wholegrain bread
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:
- 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,
Founder of ihealthylifestyle