A balanced diet: what is it and how to achieve it?

A balanced diet: what is it and how to achieve it?

A balanced diet simply means eating the right types of food, in the right amounts and in the recommended quantities so that your body can absorb the nutrients it needs for health. It is important to have one as it ensures the prevention of obesity, diabetes, some cancers and diseases.

According to The Australian Guide to Healthy Eating, the number of daily servings needed of each food group to meet your body's daily nutrient requirements can be broadly broken down as follows:

Carbohydrates: 6 – 9

Protein: 1 – 2

Fats: 1 Dairy products: 2 – 3

Fruit: 2

Vegetables: 5

Next, you would need to know what constitutes a serving of a food group.

Carbohydrates:

• 1 slice of bread

• 1 cup rice or pasta or pasta

• ¾ cup ready-to-eat cereal

• 1 medium-sized bun

Protein:

• 70 – 90 grams of cooked lean meat/fish/poultry

• 2 small eggs or 1 large egg

• ½ cup peanuts/almonds

• 2 small lamb chops

Fat:

• 1 tsp vegetable oil/butter/peanut butter

• 5 grams of fat in foods like cakes and pastries

dairy

• 1 cup of yogurt/milk

• ½ cup ice cream

• 1 slice of cheese

Fruit

• ½ cup freshly squeezed juice

• 1 apple/orange/banana

• ½ cup chopped fresh fruit

• ¼ cup raisins or dried fruits.

Vegetables

• Half a cup of cooked vegetables

• A whole tomato

• 10 baby carrots

• 1 cup salad vegetables

Now, a big problem with trying to follow this guide to make sure your body has all the nutrients it needs to be healthy is that a person would have to eat (for example) at least 2 slices of bread, 4 cups of rice, 70 grams of cooked meat cooked in a little vegetable oil, 2 cups of yogurt, 2 apples, 30 baby carrots and 4 cups of cooked vegetables per day. Although this is easy to achieve for some, for many others, especially those who lead very busy lives or are trying to reduce their portion size and calories to lose weight, it is not. That's why I've put together some recommendations and tips for a balanced, healthy diet.

• Try to choose foods that are nutrient dense, e.g. B. a sandwich with lean meat and vegetables. This provides a higher amount of vitamins and minerals without too many calories

• Avoid high-calorie but low-nutrient foods. These are primarily foods such as sweets, soft drinks and cakes.

• Always serve a salad with your main meal at lunch and dinner. This will ensure that you increase your intake of vegetables.

• Swap rice/noodles/noodles for bread, 1 slice of bread is already 1 serving of carbohydrates!

• A cup of freshly squeezed juice in the morning covers your recommended daily intake of fruit

• If you have a busy lifestyle or are trying to lose weight and still find it difficult to meet daily needs, it is also a good idea to take supplements. Dietary supplements can ensure that your body gets all the nutrients it needs when you are unable to consume enough food so that your body can extract the vitamins and nutrients it needs to achieve optimal health.

However, please remember that it is important not to replace your real fruits and vegetables with the supplements (if you choose to take them). Nothing can ever replace a healthy diet!

Good luck!