What is a Balanced Diet

Balancing your meals can be tough. For a balanced diet requires you to eat all the nutrients in the right proportion to meet the requirements of your body. Carbohydrates, proteins, fats, vitamins, and minerals constitute the five main nutrients of the food. You get these nutrients from the food you eat. You need to know how to get the right amount of each -- either too little or too much can be harmful. When your body gets an adequate supply of these five nutrients in the right proportion, you are eating a balanced diet.

A balanced diet can be achieved by blending the different food groups: cereals and pulses, vegetables and fruits, milk and milk products and oils and fats.

Cereals & Pulses: Wheat and rice are the two commonly eaten portions of cereal. These should be taken in sufficient quantity as they are a rich source of protein and various other vitamins and minerals. 

Tips on purchasing dairy products

As a child, one of your strongest memories is probably that of your mother telling you to finish your glass of milk. If you didn’t like it, chances are that either you were forced to gulp it down or else mummy added some Bournvita to make it yummy.

As you grew up, you probably realized that your strong bones and shiny pearls are a result of those umpteen glasses of milk you consumed. Yes, milk and milk-based products are an important part of our diet, whether as a child or as an adult. They feature in main courses as well as desserts, contributing to the flavor, color, texture and overall appearance of many foods.

Purchasing tips:

• Buy low-fat or skimmed milk and milk products whenever possible as milk contains saturated fats and cholesterol.

Water: The Fluid of Life

As we know that the human body is about 60% to 70% water. It is a constituent of blood and other vital fluids and plays a key role in the elimination of body wastes and regulation of body temperature. The more you sweat, the more water your body loses. Hence it is imperative for adults to drink between 6-8 glasses of water every day. Water content is also found, in varying proportions, in other foods that we eat. Milk, tea, coffee, juices, and beverages are all water-based and add to the fluid content in the body.

Drinking plenty of water provides many health benefits:

• Better bladder and bowel functioning. Fluids speed the elimination of waste matter from your body, thus preventing constipation and urinary tract infections.

The Big Four minerals

Minerals are a must. Like vitamins, they are paramount for good health but are more stable than vitamins and harder to destroy. The body needs two types of minerals: macro-minerals, which are required in doses higher than 100 mg a day such as calcium, and micro minerals, those required in smaller doses. These are also known as trace elements.

Minerals have multiple functions. They provide structure in the formation of bones and teeth, maintain normal heart rhythm, are essential for the synthesis of major biological nutrients and play a regulatory role in cellular metabolism. But what needs to be remembered is that minerals can be obtained solely from a well-balanced diet and are not produced by the body.

The Big Four:

Know your Fruits and Veggies

This is the most power-packed combination of nutrients your body requires for good health. Fruits, vegetables, and herbs provide sufficient quantities of water, vitamin, fibers, complex carbohydrates, proteins, and minerals. The fat content of all fruits and vegetables is very low, which is a boon for weight-watchers and the obese. Markets are full of fresh vegetables, fruits and herbs all the year round. Here are a few tips to help you get the most from your fruits and veggies:

Purchasing tips:

Always buy fresh spices, herbs, fruits, and vegetables. Anything that is bought frozen, dried or canned loses some of its nutritive value, so always prefer fresh products.

Organically grown vegetables and fruit are in demand today as their cultivation involves no synthetic fertilizers, pesticides or other chemicals. This definitely increases the price of the products. However, if you can afford organic veggies, do inquire about the state regulations and on what basis the item has been labeled organic. Keep in mind that organic produce is by and large smaller than inorganically grown food.