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In this article, we will discuss the importance of a balanced diet. We will specifically focus on the dietary importance of carbohydrates, fats, proteins vitamins, fibre, etc. and supplements.
Balanced Diet
A balanced diet is a diet that includes different types of foods that provide a sufficient amount of nutrients to maintain a healthy lifestyle. Although it depends on age, height, lifestyle, health, and activity level, however, on average a woman needs 1600 to 2400 calories per day, while a man needs 2000 to 3000 calories per day to maintain weight and perform daily activities. These calories should be provided by a balanced diet otherwise the body is more prone to diseases and fatigue. Many different types of nutrients can be classified into the following major groups :
- Carbohydrates
- Proteins
- Fats
- Water
- Vitamins
- Minerals
These nutrients are required in different quantities and can be taken from five major food groups:
- Protein
- Fruits
- Vegetables
- Dairy
- Grains
Nutrients are further classified into two groups macronutrients and micronutrients.
Macronutrients
Macronutrients are the nutrients that our body needs in large amounts and our body cannot produce them on its own. So they are taken from different food sources. Macronutrients mainly include carbohydrates, proteins, fats, dietary fibre, and water.
Carbohydrates
Carbohydrates are the main energy source for our bodies. There are three types of carbohydrates: sugars, starches, and fibres. Sugars are known as simple carbohydrates while starch and fibre are known as complex carbohydrates. Simple carbohydrates are easy to digest and immediately spike the blood sugar level but on the other hand complex carbohydrates are less likely to spike the blood sugar level as our body takes longer to break down complex carbohydrates.
Many nutritionists and dietary guidelines suggest that adults should get 45 to 65 percent of their calories from carbohydrates. Our digestive system breaks down carbs into glucose and then it is entered into the bloodstream which provides us with the energy to function. High blood sugar levels can lead to diabetes and weight gain. So the foods which have added sugar should be avoided and replaced with foods with natural sugars such as vegetables, fruits, milk, and honey.
Complex carbohydrates such as starch and fibre are not easily digested by the body and they keep us feeling fuller for longer. Experts recommend 25 to 30 grams of fibre per day for a balanced diet. Complex carbohydrates can be found in fruits, beans, vegetables, and many wholegrain products such as oatmeal, etc.
Fats
A lot of people think negatively when they hear about fat but that’s not the case. According to the different dietary guidelines, around 20 to 35 percent of our daily calories should come from dietary fat. Fats are the basic building block of our body. The membranes around our cells are made up of fats. Fats produce fatty acids which are essential for some important body functions. Fats are also the carrier for some fat-soluble vitamins such as A, D, E, and K. They also provide energy to the human body to function.
There are two main types of fat: Saturated fats and Unsaturated fats.
- Saturated fats: They are considered bad fats as they can raise bad LDL cholesterol in our blood which can lead to many heart diseases. Experts recommend that not more than 5 to 6 percent of our calories should come from saturated fats. The foods that have high saturated fats include animal meat products, butter, ghee, cheese, palm oil, coconut oil, biscuits.
- Unsaturated fats: They are considered good fats as they help to maintain the level of good HDL cholesterol in the blood. The foods that have unsaturated fats include avocado, olive oil, nuts, flaxseed oil.
Proteins
Proteins are the building blocks of the body and every cell of the body needs protein. Proteins are made up of amino acids that are linked together. Proteins are important for the human body for several reasons. They help the body for growth and maintenance of tissues, protect the body from viruses and different types of bacteria, repair and make new cells, support many biochemical reactions in the body, and perform several other functions. Different experts and dietary bodies recommend that on average an adult male should consume 56 grams of protein per day and adult women should intake 46 grams of protein. Foods that are rich in protein include seafood, meat, poultry, eggs, beans, milk, yoghurt.
Water
Water is essential for the human body for many reasons. All of the cells, organs, and tissues of our body need water to regulate and maintain temperature. Water helps in digestion, removes harmful waste from the body, carries nutrients and oxygen to cells, and helps in many other vital functions. So one should include plenty of water in his diet to enjoy a healthy lifestyle.
Micronutrients
Micronutrients are the nutrients that are needed by the body in small amounts as they do not contain calories as compared to macronutrients. Micronutrients play a major supporting role in the healthy functioning of the human body. Micronutrients include different types of vitamins and minerals.
Vitamins
Vitamins are organic substances that are required by the body for several reasons. Vitamins' functions include boosting the immune system, making bones stronger, supporting metabolism, improving eye and tooth health. There are 13 essential vitamins needed by our body to work efficiently.
These include Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Vitamin K, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B12, Vitamin B5, Vitamin B7, and Vitamin B9. These vitamins are categorized into two groups fat-soluble vitamins and water-soluble vitamins. Fat-soluble vitamins can be stored by the body in its liver, fatty acids, and muscles.
The four fat-soluble vitamins include A, D, E, and K. Water-soluble vitamins cannot be stored by our body and any excess amount of vitamin gets out from the body through urine. Each vitamin type has its uses e.g. vitamin A is important for eye health, vitamin C is required for bone formation, wound healing, and collagen production, vitamin D is important for bone health, and vitamin K is needed to coagulate (stick) the blood together.
Minerals
Minerals are the inorganic substances that are present in soil which is then absorbed by plants. Minerals hold on to their chemical structure so they enter our body easily when we consume plants, animals, fish, and water. Minerals make bones stronger, keep the heart healthy, produce different enzymes and hormones for the proper functioning of the human body.
Minerals are classified into two categories microminerals and trace minerals. Microminerals are needed in large amounts and include calcium, sodium, potassium, magnesium, phosphorus, chloride, and sulfur. Trace minerals are required in small amounts and include iron, manganese, zinc, cobalt, fluoride.
Supplements
A dietary supplement is a product that is manufactured in form of a pill, tablet, capsule, powder, or liquid and can provide different types of nutrients. These nutrients can either be extracted directly from food or produced synthetically. Supplements should always be taken after consulting with the doctor.
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