Overview
For the organs of the body to function properly, energy from foods is
needed. The energy requirement of each individual varies and is
influenced by many factors. When energy requirements are met completely
by calorie intake in food, people maintain their activity levels without
weight change. Foods are sometimes described according to the density
of their nutrients. Nutrient density is the proportion of essential
nutrients in proportion to their total number of calories (Potter and
Perry 1993). Meaning to say, foods with high density have the most
nutrients in proportion to their total calories while foods with low
nutrient energy provide an energy source but lack essential nutrients.
Balanced Diet – Definition
Also called a general diet, regular diet, full diet or complete diet,
balanced diet is a food preparation which provides complete nutrients as
well as supplies carbohydrates, proteins, fats, vitamins, mineral and
fiber in their normal proportions. This food preparation is very
important to know because it serves as the basis for all diet
modifications.
Balanced Diet – Main goal
A well-balanced diet provides enough energy and nutrition for optimal
growth and development. When an individual chooses to eat a wide variety
of foods and drinks from all the food groups, he or she is eating a
balanced diet. Aside from that, embracing the principles of a balanced
diet means eating in moderation especially those foods that contain
saturated fats, cholesterol, sugar, salt and alcohol. The main goal of
this dietary regimen is to take nutrients that an individual needs for
his or her health at levels required.
Some Tips on a Balanced Diet
B – Be sure to allot time for efficient digestion. Have at least a
5-hour interval between meals and the last meal of the day should be
taken at least 3 hours before sleeping.
A – Avoid tea, coffee, alcoholic and carbonated beverages such as soft drinks.
L – Light supper, a moderate lunch and a heavy breakfast are advisable.
A – At least one serving of dark vegetables a day is good for the body.
N – Never skip a meal. Eat 3 meals a day instead of eating frequent ones or eating between meals.
C – Choose foods of the right kind, at the right time and interval, in
the right amount and in the right condition of the mind. Eating in a
relaxed atmosphere is ideal.
E – Establish a regular eating habit.
D – Drink at least 8 glasses of water in a day.
D – Do not hurry your meal. Take time to enjoy your food.
I – Include a variety of foods in each meal.
E – Eat more fresh fruits instead of rich desserts.
T – Take some time to refer food intake and amount eaten in the food guide pyramid.
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Quick Food Guide to Balanced Diet
How to Start a Balanced Diet?
To start a balanced diet, you should know the balanced eating pattern
and the foods allowed and not allowed. Seeking a dietician’s advice
would be ideal. But you can always refer to thefood guide pyramid available in nutrition books and websites for a balanced eating pattern samples and guidelines.
Foods Allowed
Protein-rich Foods
- All legumes
- Tokwa, gluten, vegemeat
- Nuts
- All fish
- Lean meat (preferably beef, poultry and veal)
Carbohydrates
- All cereals and grains (preferably unrefined)
- Root crops
- Noodles and pasta
Fruits
- All fruits are allowed to be eaten
Vegetables
- All vegetables are allowed to be eaten
- Dark, green leafy and yellow vegetables are advisable
Fat-Rich Foods
- Vegetable oil
Beverages
- Fresh fruit juice
- Whole milk
- Skim milk
- Soymilk
Foods NOT Allowed
Protein-rich Foods
- Pork
- Shellfish
- Internal organs
Fat-rich foods
- Animal fat
Beverages
- Coffee and tea
- Cola drinks
- Alcoholic beverages
Important Reminder
When deciding to follow the dietary regimen of a balanced diet, an
individual needs to make responsible food and eating choices. In doing
so, the context of a person’s lifestyle and preferences should also be
considered. First, an individual needs a goal to make the program
successful. Second, he or she needs to assess himself or herself about
the foods preferred and liked. It is important to know that the locus of
control rests neither within the dietary program nor the food guide
pyramid.
The control depends on the person! Thus, it is up to you to design the
best eating plan appropriate for yourself. Of course you need to consult
your dietician also or refer to the food guide pyramid for healthier
eating pattern knowledge. Provide nutrients to your body! Keep intake in
balance! It may seem hard at the beginning. It may take a lot of
planning and practice. But eating healthy is worth all the hassle.
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