Introduction
A diet that provides all the micronutrients and macronutrients in the required amounts and proper proportions is called a balanced diet. A balanced diet should give around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins, and 20-30% from fat. A balanced diet should provide other non-nutrients such as dietary fiber, antioxidants, and phytochemicals.
According to the World Health Organisation (WHO), ‘‘Health is the state of complete physical, emotional, and social well-being, not merely the absence of diseases or infirmity.’ To achieve the perfect state of health, we need to take the perfect amount of nutrition required for the body along with fitness.
Our diet must provide all essential nutrients in the required amounts. The right food is vital for our physical and mental development. An adequate diet, providing all nutrients, is needed throughout our lives. Requirements for essential nutrients vary with age, gender, physiological status, and physical activity from person to person. For pregnant and lactating women, malnutrition and overnutrition require different dietary intake.
How to achieve a balanced diet
- Use a combination of whole grains, greens, and grams.
- Include different vegetable oils in cooking
- Eat a variety of vegetables and fruits in your meals
- Choose seasonal vegetables and fruits in your diet.
- Include milk, eggs, and meat in your meals.
- Buy fresh and locally grown vegetables and fruits in plenty
- Make sure to use sade and clean foods while cooking
- Discard the fungus grown or foods
- Hydrate yourself with plenty of water
- Limit or avoid the intake of sugar beverages
- Say NO to tobacco and nicotine products
- Avoid the alcohol consumption
- Exercise regularly and be physically active to maintain ideal body weight