To have good health and always be in shape, it is very important to have a balanced diet.
Several health professionals agree that it will hardly be possible to have a healthy life for a long time without a healthy and balanced diet. The possibility of body aches and even some diseases increases greatly.
However, many people have doubts about how to assemble a balanced diet. But, in this text, we will explain what a balanced diet is.
What Is A Balanced Diet?
A balanced diet provides the body with all the nutrients to function well.
According to the WHO, to have this balance in the diet, it is essential to consume a wide variety of foods that make up the five food groups below, which are:
- Vegetables (such as lentils and beans);
- fruits ;
- vegetables ;
- Nuts ;
- Whole grains.
Additionally, the US Department of Agriculture recommends consuming lean protein and dairy.
According to the WHO, on a healthy diet, adults should consume the following:
- At least 400 grams of fruits and vegetables a day, which is equivalent to 5 servings;
- Less than 10% of the total caloric intake from free sugars, which is equivalent to 50 g or 12 teaspoons, ideally half this amount;
- Less than 30% of daily caloric intake comes from fats, with saturated fats representing less than 10% of total caloric intake and a maximum of 1% for trans fats.
Calories
Ensuring this diversity of food daily makes it possible that you are following a balanced diet.
However, it would help if you were careful with portions, as the number of calories ingested daily will have a very big impact on your health, especially for those trying to lose weight.
The amount of calories present in food shows how much energy there is. The calories obtained through the diet are essential for your body to perform basic breathing, thinking, and moving.
Daily Caloric Requirement
In general, an individual needs to eat approximately 2,000 calories a day to have energy for their daily activities without losing weight.
However, it is necessary to consider specific factors such as age, sex, physical size, and level of physical activity of each person to calculate the number of calories they need to consume daily.
Men, for example, generally need more calories than women, as they have more muscle mass.
Those who practice physical activities frequently should also consume more calories than those who are sedentary. In addition, it is also important to consider whether the person wants to lose weight or gain weight.
Is Having A Balanced Diet That Important?
A balanced diet is essential because our body’s organs and tissues need specific nutrients to function properly. If nutrients are not obtained in sufficient quantities, energy will be lacking for daily activities.
Children who don’t have a proper diet can have impaired growth and development, which can cause serious problems in the future, such as below-average intellectual performance.
In this sense, a great example of the importance of a balanced diet is given by the Center for Science in the Public Interest, which reported that 4 out of 10 leading causes of death in the United States are directly related to diet.
Causes of death such as cancer, diabetes, heart disease, and stroke are strongly influenced by what a person eats.
So eating well can greatly improve people’s quality of life. A proper diet greatly benefits brain function and physical performance. It is no wonder that high-level athletes are very careful with what they eat daily.
A Balanced Diet And Weight Loss
People often don’t realize that having an improper diet is why they fail to lose weight.
A balanced diet together with the frequent practice of physical activities helps not only to lose weight but also to avoid the risk of obesity.
Weight loss can be benefited by a balanced diet, which can be done through a few simple dietary changes, such as:
- Increase protein consumption;
- Eliminate binge eating habits;
- Avoid eating too many carbohydrates;
- Limit or eliminate the consumption of processed foods;
- Opt for nutritious foods that contain significant amounts of vitamins, minerals, and fiber.
In addition to diet care, it is important to exercise. Practicing some physical activity, even if it is a light walk for 30 minutes a day, can help burn some calories.
Aerobic exercises are the best to help you lose weight and strengthen your cardiovascular health. However, weight loss is usually faster when aerobic exercise is done in conjunction with resistance exercise.