Table of Contents
A well-balanced diet provides us with all the nutrients we need for the optimal functioning of our body.
Balanced nutrition provides the appropriate proportion of macronutrients (carbohydrates, proteins, and fats), micronutrients (vitamins, minerals, and antioxidants), and fiber, depending on our characteristics: age, sex, height, physical activity, lifestyle, and other conditions such as, for example, suffering from a pathology.
Our diet must maintain a balance and be healthy. What does this mean? That it has to cover all our nutritional requirements with healthy foods and not with foods that can compromise or harm our health. According to the WHO, having a healthy and balanced diet during our lives helps us prevent malnutrition, non-communicable diseases (diabetes, heart disease, cardiovascular accidents, and cancer), and different conditions.
How should a balanced diet be?
A well-balanced diet is characterized by having 6 qualities:
- Adapted. The diet must be personalized to the particularities of each person, as I have commented previously, to their schedules, their economic conditions, their emotional state, etc.
- Complete. It must provide adequate amounts of all the nutrients and fiber that our body needs.
- Satisfactory. We cannot forget that eating is a pleasure, the food, the quantities, and the preparations must be appropriate and pleasant to satisfy us.
- varied. To get away from monotony, it is highly advisable to vary our range of food and that they are fresh and seasonal.
- Enough in energy. That our diet provides the energy we need is important both for the proper functioning of our body and to prevent excess weight and all associated ailments and pathologies. To lose weight, the best option is to eat a balanced diet to lose weight, in which caloric and nutrient intake is controlled, to reduce weight avoiding nutritional deficits and compromising health.
- safe. You must not put your health at risk, you must prevent food poisoning and avoid the ingestion of harmful components.
Tips for following a healthy and balanced diet
For our diet to be balanced and healthy, it must be rich in foods of plant origin, that is, including this group of foods on our menu every day to ensure the contribution of some vitamins and minerals that our body needs. They also provide us with water and fiber. It must be sufficient in the:
- Slow absorption of carbohydrates, since they are our main source of energy.
- Proteins for the synthesis of tissues, hormones, and enzymes. They also contribute to the proper functioning of cells and the immune system, among other functions.
- Fats, necessary for the good condition of cell membranes, to store energy, and to maintain a stable body temperature…
- Fiber regulates intestinal transit and takes care of the bacterial flora. In addition, slimming diets, it is especially interesting since it helps us feel more satisfied.
All these nutrients must come from the consumption of healthy foods: Vegetables, fruits, vegetables, tubers, legumes, whole grains, eggs, fish, nuts, white meat, and to a lesser extent red meat. And we must avoid or sporadically consume processed products such as pre-cooked foods, shakes, packaged juices, alcoholic beverages, sausages, snacks, ice cream, chips, cookies, crepes, pastries, waffles, chocolate, soft drinks, breakfast cereals, fried and salted nuts, etc. Comprehensive vegetable sandwich with lettuce, tomato, and fresh cheese. Two tangerines. Coffee with milk. Yogurt with oats, nuts, and two plums.
Other healthy foods :
- Baked hake with vegetables and potato. Plain yogurt.
- Stewed lentils with vegetables and accompanied with bread. An orange.
Other healthy dinners :
- Grilled salmon with sautéed vegetables and rice. Plain yogurt.
- Egg scramble with vegetables accompanied by wholemeal bread. A pear.
Are your meals healthy and balanced?
The benefits of following an adequate daily diet and in general a healthy lifestyle begin in the first years of life. For example, breastfeeding favors the optimal growth of the child, improves cognitive development, and reduces the risk of suffering from overweight and non-communicable diseases throughout his life.
We find ourselves in an alarming situation: we are world leaders in childhood obesity. A balanced diet for children helps combat this epidemic and prevent associated diseases such as diabetes, heart disease, or cancer. In adulthood and even in the elderly, healthy habits help us improve our quality of life, both preventing and combating possible ailments and diseases.
If you want to know the needs of your body and find out what you can do to make your diet balanced, healthy, and also adapted to your conditions, contact us. We carry out diets for all ages and stages of life. Remember that it is never too early or too late to start eating in a healthy
Dairy
Dairy is an important part of a balanced diet, as it’s rich in calcium and other essential nutrients. Dairy products like milk, yogurt, and cheese are some of the best sources of calcium, protein, and vitamins A and D. Milk, in particular, contains calcium, which is important for strong bones and teeth. It’s also packed with protein and healthy fats, which help build muscle.
Yogurt is an excellent source of protein, probiotics, and calcium. It’s also a great source of healthy fats, carbohydrates, and minerals like phosphorus, potassium, and magnesium. Cheese is another great source of calcium and protein that can be incorporated into many dishes.
In addition to these dairy staples, other dairy-based options offer unique benefits. For example, kefir is a fermented beverage that’s high in probiotics, protein, and minerals like calcium. If you’re lactose intolerant, there are lactose-free pints of milk and cheeses available to you that don’t sacrifice nutrition.
Overall, dairy is an important part of a balanced diet as it contains vital nutrients like calcium, protein, and vitamins A and D. Make sure you choose low-fat or fat-free dairy options when possible to ensure you’re getting the most nutrition for your calorie count.
