What is balanced nutrition?
Hi. I want to become really healthy. I never eat junk food but I don't think my diet is balanced. I end up eating mostly vegetables and fruits most days. Then every so often I will have nuts and usually overeat them! I am not a vegetarian so it's okay if you recommend meat but I can't stand red meat. Anyway, how many meals and snacks should I have a day and what should they consist of (how should I balance protein, carbs and fat etc.)? Is there certain foods that are better to eat at certain times of the day in relation to sleep and exercise? Anything else I should know? Thanks!
- 8 years agoBest Answer
A balanced diet means getting the right types and amounts of foods and drinks to supply nutrition and energy for maintaining body cells, tissues, and organs, and for supporting normal growth and development
A well-balanced diet provides enough energy and nutrition for optimal growth and development..
Milk group (dairy products)
Cheese: fat-free or reduced-fat (1%)
Milk or buttermilk: fat-free (skim) or low-fat (1%)
Yogurt: fat-free or low-fat, regular or frozen
Meat and beans group
Legumes (including beans, lentils, peas, and split peas)
Meat (beef, pork, poultry with skin removed, game meats, fish, shellfish): select lean cuts; trim away visible fat; broil, roast, or poach
Nuts and seeds (including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, walnuts)
Tofu, tempeh, and other soy-protein products
Apples, apricots, avocados, bananas, berries, dates, grapes, grapefruit, mangos, melons, oranges, peaches, pineapples, raisins and other unsweetened dried fruits, tangerines
100% fruit juice
Broccoli, cauliflower, carrots, collard and other greens, cucumbers, green beans, kale, lettuces, potatoes, radishes, spinach, squash, sweet potatoes, tomatoes
100% vegetable juice
Grain group (breads and cereals)
Enriched, whole-grain breads, rolls, English muffins, bagels, cereals (hot and cold), and pasta
Light or low-fat salad dressing
An unbalanced diet can cause problems with maintenance of:
Brain and nervous system function
Growth and development
It can also cause problems with bone and muscle systems.
The term "balanced" simply means that a diet meets your nutritional needs while not providing too much of any nutrients. To achieve a balanced diet, you must eat a variety of foods from each of the food groups. You will need to know:
How many calories you should consume every day
What size portions you should eat. Too much of a healthy food may no longer be healthy
Which are the healthy choices from each food group
There are several guidelines available to help you plan your balanced diet. They include:
The Food Guide Pyramid
The U.S. Dietary Guidelines (RDA guidelines)
Do not skip breakfast
Eat at least three meals each day
Eat foods from each of the food groups at every meal
The most important step to eating a balanced diet is to educate yourself about what your body needs, and to read the nutrition label and ingredients of all the food you eat.
New dietary guidelines from the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) recommend fewer calories and smarter food choices. Some of the key recommendations:
Follow a balanced diet that is low in saturated and trans fats, cholesterol, added sugars, salt, and alcohol, such as the Dietary Approaches to Stop Hypertension (DASH) Eating Plan.
Balance your calorie intake with exercise. Slowly decrease the amount of calories you take in while increasing exercise to prevent gradual weight gain over time. Exercise regularly and reduce activities in which you sit (such as watching TV).
Eat 2 cups (4 servings) of fruit and 2 1/2 cups of vegetables (5 servings) per day for an average 2,000-calorie per day diet.
Eat 3 ounces or more of whole-grain products per day.
Consume 3 cups per day of fat-free or low-fat milk or milk products.
Get fewer than 7% of calories from saturated fatty acids.
Avoid trans fatty acids, which are unhealthy fats. They are found in fried foods, commercial baked goods such as donuts, cookies, and crackers, in processed foods, and in margarines.
Limit cholesterol intake to less than 300 mg/day.
Make total fat intake no more than 20 - 35% of calories. Choose "good" fats such as fish, nuts, and vegetable oils containing polyunsaturated and monounsaturated fatty acids. Lean, low-fat, or fat-free meats, poultry, dry beans, and milk or milk products are preferable. Total fat intake can approach 35% if most of the fats are "good" fats.
Stay away from added sugars.
Consume fewer than 2,300 mg (approximately one teaspoon of salt) of sodium daily, and limit added salt when you prepare food.
Do not consume more than 1 alcoholic drink per day for women, 2 per day for men. Certain people should not drink any alcohol.
Read nutrition labels on all foods. This will help you know what kind of fats, and how much, the food contains.
- Anonymous8 years ago
A balanced diet simply means getting all the vitamins & minerals you need... and these can be obtained from fruits, nuts & veggies... there is no need to eat meat & meat will only cause your bad cholesterol to go up... then you'll have to start taking a hand full of pills to keep it downSource(s): www.pcrm.org
- Anonymous3 years ago
You don’t need to exercise for hours on end. Short, sharp sets of exercise will produce better results when you work hard. Get a passing up rope, skip for two moments, do push ups for 60 seconds or so, skip for two minutes, rest for starters minute. Then change the push around something else like sit ups along with do the set again. Repeat it five times and it’s an instant, effective workout that will advance results than a long function or swim.
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- 5 years ago
• Aloe Vera, improves digestion and cleans the digestive tract
• Astralgus, increases energy and improves nutrient absorption
• Bee pollen, stimulates metabolism and quickly satisfy craving for sweets
• Bladderwrack, contains iodine which helps enhance thyroid function
• Brewer’s yeast, reduces various cravings for food and drink
• Cayenne, reduces hunger after meals and increases calorie burning by the body
• Chitosan, slows the absorption of fat in the intestine
• Chromium, helps the body use fat for energy and builds muscles
• Dandelion, flushes out kidneys, boosts metabolism, and off-sets cravings for sweets
• Ephedra, also known as ma huang, suppresses appetite
• Fennel, suppresses appetite and removes mucus and fat from the intestinal tract
• Garcinia cambogia, quells hunger pangs
• Green tea, increases energy expenditure and enhances the ability of the body to burn fat
• Guaranб, contains caffeine which curbs appetite, increases metabolic rates and has a mild diuretic effect
• Guggul, lowers cholesterol and promotes weight control
• Kelp, boosts metabolism
• Licorice, sustains regulated blood sugar level and reduces cravings for sweets
• Malabar tamarind, helps prevents the production of fat and suppresses appetite
• Siberian ginseng, stabilizes blood sugar and reduces cravings for sweets
• Yohimbine, raises metabolic rates, reduces appetite and increases fat burning
These herbs are not recommended to replace regular diet. Maintaining a healthy lifestyle is key.
- 3 years ago
Follow the 80/20 rule, which means eating clean 80 percent almost daily and indulging a little 20 percent almost daily.
- 3 years ago
Follow the 80/20 rule, which means eating clean 80 percent almost daily and indulging a little 20 percent of the time.
- 3 years ago
You already know never in order to skip breakfast, but it's also imperative that you eat within an hour of waking for boosting your metabolism.
- 3 years ago
both are roughly the same except when it comes to protein. EVERY veggies include a good amount of protein; fruits does not.
- 3 years ago
It’s Friday brunch time and you simply can’t stop going back intended for seconds. But hang on! Stop for just a minute and suck on an extra strong mint. The flavour will certainly put you off that next plate of chicken korma/roast beef/sushi medley.
- HarryLv 43 years ago
Man up. Studies show that ladies binge on food more when compared with men and, when food decisions are emotional, it’s a recipke for disaster. Instead, eat minor amounts when you’re hungry, certainly not when you’re bored or sad, and once a week go out with the girls for beer in addition to pizza – you’ve earned it.