A balanced diet: what is that and how do you achieve it?

A balanced diet: what is that and how do you achieve it?

A balanced diet simply means to consume the right type of food in the right quantities and in the recommended quantities so that your body can absorb the nutrients it needs for health. It is important to have one because it guarantees the prevention of obesity, diabetes, some types of cancer and diseases.

According to the "Australian Guide for Healthy Food", the number of daily portions required by each food group in order to cover your body's daily nutrient requirement can be roughly divided as follows:

carbohydrates: 6 - 9

egg whites: 1 - 2

fat: 1 dairy products: 2 - 3

fruit: 2

vegetables: 5

Next, you would have to know what a portion of a food group is.

carbohydrates :

• 1 slice of bread

• 1 cup of rice or pasta or pasta

• ¾ cup of ready -to -eat muesli

• 1 medium -sized rolls

protein:

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

• 2 small eggs or 1 large egg

• ½ cup of peanuts /almonds

• 2 small lamb chop

fat:

• 1 teaspoon vegetable oil /butter /peanut butter

• 5 grams of fat in foods such as cakes and pastries

dairy

• 1 cup yogurt /milk

• ½ cup of ice

• 1 slice of cheese

fruit

• ½ cup of freshly pressed juice

• 1 apple /orange /banana

• ½ cup of chopped fresh fruit

• ¼ cup of rosins or dried fruit.

vegetables

• Half a cup of cooked vegetables

• a whole tomato

• 10 baby carrots

• 1 cup of salad vegetables

Well, a big problem in trying to follow this guide to ensure that your body has all the nutrients it needs to be healthy, that a person (for example) has to eat at least 2 slices of bread, 4 cups of it, 70 grams of cooked meat in some vegetable oil, 2 cups of yogurt, 2 cups of cooked vegetables per day. Although this is easy to achieve for some, for many others, especially for those who live a very busy life or try to reduce their portion size and calories, it is not. Therefore I have put together some recommendations and tips for a balanced healthy diet.

• Try to choose food with high nutrient density, e.g. B. a sandwich with lean meat and vegetables. This delivers a higher amount of vitamins and minerals without too many calories

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

• Always serve a salad for your main meal for lunch and dinner. This ensures that you increase your intake of vegetables.

• exchange rice/pasta/pasta for bread, 1 slice of bread is already 1 portion of carbohydrates!

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

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

Please remember that it is important not to replace your real fruit and vegetables with the dietary supplements (if you decide to take them). Nothing can ever replace a healthy diet!

good luck!