The idea of eating a balanced diet for good health is indeed a popular one, but what constitutes a balanced diet is not popular. Many people spend a considerable amount of time trying desperately to determine what they will put together to get their required daily balanced diet on their dining tables. In frustration, most people give up either because of the cost or non-availability of food items listed in books or by specialists necessary for daily intake if the diet is to be balanced.
People then resort to eating whatever comes their way. The challenge, therefore, is for members to brainstorm on how we, as a people, can facilitate the recognition that our God-given local food items could replace popularly recognised ones by our Western-trained food specialists, so that the issue of cost and availability of food items for a balanced diet can be adequately addressed.
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it is about feeling great, having more energy, stabilising your mood, and keeping yourself as healthy as possible.
You can extend the range of how you choose healthy food and learn how to plan, tolerate and maintain a tasty, healthy, balanced diet. These and many more shall be considered in this study as we examine the rules of a balanced diet and the choice of food.
Food and Balanced Diet
Food is fuel for the body. Getting enough of it in the appropriate quality ratio and amount is essential for a balanced diet and optimal health. An adequate diet contains all the needed nutrients in the appropriate proportions, i.e., all the essential nutrients must be in adequate proportion single food can be designated as sufficient for life or health. Most foods contain one or more nutrients, but no single one contains all the nutrients in the needed amounts.
Eating a balanced diet means choosing a wide variety of foods and drinks from all the food groups. It also means eating certain things in moderation, namely saturated fat, plant fat, cholesterol, refined sugar, salt, and alcohol. The goal is to take in the nutrients you need for health in the recommended proportion. Therefore, preparing an adequate diet means selecting foods that supply all nutrients in the needed amounts.
Each person’s bodyneedsd amount has its own specific amount which differs from any other. Also, discrepancies occur due to differences in sex, height, weight, age, and physical activity. This is especially true if a person suffers from any significant medical condition such as high blood pressure, high cholesterol, or diabetes. Any of these conditions may change what constitutes an adequate fit for an individual. The three specifications that an adequate diet must have are:
- Growth protein and maintaining body cells.
- Minerals, vitamins, and water for growth, body maintenance, and regulation of body processes.
- Fats and carbohydrates for energy.
- Food Groups for a Balanced Diet
A balanced diet contains food from four groups. The basic four groups and some major nutrients included in each group are:
Grain group: This group supplies significant amounts of protein, iron, and many of the B vitamins. Also included are carbohydrates, which not only provide a quick energy source but also supply the body with roughage. Specific foods in this group are all bread and cereals that are whole-grained, restored, or enriched. Many of the cereal products supply many vitamins and minerals. Additionally, foods such as rice, noodles, cornmeal, and grits are also included in this group.
Meat group: This group provides a major source of protein and iron-complex vitamins. Included in the meat group are beef, lamb, poultry, and egos are also included in the meat group. Foods such as beans and peas are alternative sources of protein which the meat group. However, these nutrients are not as high in protein as the other foods in the group.
Milk group: This group supplies the body with calcium, some high-quality protein, and vitamins, especially A and riboflavin (B2). Foods included in this group are whole, evaporated, skimmed Andy milk. Also included are butter, buttermilk, ice cream, and a wide variety of cheese.
Vegetablefruit group: This group provides a major source of vitamins and minerals. Almost all the body’s vitamin C requirements and half of its vitamin D requirements are supplied by this group. Such foods as grapefruit, oranges, strawberries, and green peppers are good sources of vitamin C. Other foods in this group, such as peaches, asparagus, carrots,brussels sprouts, spinach, and sweet potatoes, are excellent sources of vitamin D.
Each day, the healthy adult requires 4 servings from the grain group,2 servings from the meat group, 2 from the milk group, and 4 from the vegetable/fruits group for a nutritious, healthful diet.
Recommendations
In the dietary guidelines established by the U.S. Food and Drug Administration, based on a 2000-calorie diet, the following recommendations were set.
*That fat intake is limited to 65g per day, of which saturated fats should not be more than 20g and cholesterol, not more than 300 mg.
*That sodium (Na) intake is limited to 2,400mg per day. At least 300 carbohydrates should be consumed per day, 25 of which should come from dietary fibre. Many factors, including the amount of physical activity you get, play a role in how much water is adequate for your diet every day.
According to the Mayo Clinic, drinking between 1.9 and 3 litres per day will help replenish your body’s water loss through sweat and Urination and keep your body hydrated. If you are participating in serious physical activities, such as intense exercise, you should drink more water to compensate for fluid and nutrients lost through sweat.
Where to get the cheapest food
It has been learned that eating a balanced diet is beneficial to our body system and health. Make sure you get it done every day. The healthiest and cheapest food can be bought here just by being a member and ordering the items of food of your choice at the cheapest rate. The steps to be a member are as follows:
- Click on the link here that will explain the program.
- Click the “register” and fill in the form carefully.
- After you have registered successfully, log in with your email and password.
- You will see your account activated.
- Study your dashboard carefully.
- On your dashboard, go to the marketplace and order food items of your choice.
- You can also make money with your affiliate link in different ways.
- You can contact me on WhatsApp for further inquiry at +234(0)7032737483
The food items will be delivered to your doorstep or your table of choice in Nigeria and beyond.
Conclusion
There is a need to eat a balanced obtain sufficient sleep, keep away from smoking, keep away from alcohol, keep physically fit, and maintain an active mind. These are among the practices that may increase not only life expectancy but also the chance of a full and productive life in the years ahead.
Certainly, we ought to care for our bodies, and citing a healthy, balanced diet is part of that care. Our bodies are God’s temples, to be used for His glory (I Corinthians 6:19-20), and His tools for His serviceRomans 12:1-22). Godly exercise is profitable now and for eternity, ty as eating a balanced diet is also profitable to our well-being as long as we are here on the face of the earth.
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