‘A balanced diet is a healthy diet that provides all essential nutrients to human body to help its body cells, tissues, and organs to function normally’. Balanced diet provides humans the energy to perform daily tasks efficiently, and keep human body mentally and physically fit. 7 nutrients that comprise balanced diet are as follows: (a) Carbohydrate, (b) Proteins, (c) Fats, (d) Vitamins, (e) Minerals, (f) Fibre, and (g) Water.
(a) Carbohydrates (Carbs)
Carbohydrates—one of the three macronutrients (others are fats and proteins) can be found in dozens of foods and beverages. Carbohydrates naturally occur in plant-based foods. Food manufacturers also add carbs to processed foods either in form of starch or added sugar.
How Do Carbohydrates Help Us?
Carbohydrates help us by providing energy to our bodies quickly.
Where Can We Find Carbohydrates?
We can find carbohydrates in raw oats, bananas, cooked sweet potatoes, blueberries, and beetroots.
Fats—one of three macronutrients (others are carbohydrates and proteins) if taken in the right amount can help human body grow, develop, and function efficiently. Fats are found naturally in foods from plants and animals. Fats taken in excessive amount can cause a heart disease.
How Do Fats Help Us?
Fats help us by providing energy to our bodies slowly.
Where Can We Find Fats?
We can find fats in avocados, dark chocolates, oily fishes, extra virgin olive oil, and full-fat yogurt.
Proteins—one of the three macronutrients (others are carbohydrates and fats) make and repair tissues in the human body. Proteins intake is necessary for healthier growth and normal functioning of human bodies. According to nutrition experts: ‘a person eating more proteins and less carbs can lose weight’.
How Do Proteins Help Us?
Proteins build and repair our body’s muscles.
Where Can We Find Proteins?
We can find proteins in chicken breast, tuna fish, quinoa, lentils, and shrimps.
Vitamins—one of the two micronutrients (the other one is minerals) are also essential for normal functioning of human bodies. Natural vitamins come from plants and animals. Vitamins help humans in many ways, thus are required by our bodies. Vitamin A, C, D, E, K, and eight B Vitamins (Thiamine or B1, Riboflavin or B2, Niacin or B3, Pantothenic Acid or B5, Pyridoxine or B6, Biotin or B7, Folate or B9, and Cobalamin or B12) are the thirteen vitamins that are required by the human body for its healthier functioning.
How Do Vitamins Help Us?
Vitamin A is good for our vision, B1 help our cardiac muscle and nervous system to function properly, B2 produces energy in our bodies, B3 keeps our skin healthy, B5 converts fats to energy in our bodies, B6 develops our brain to help it function intelligently, B7 thickens our hairs and nails, and beautifies our skin too, B9 forms red and white blood cells in our bone marrow, and B12 maintains the health of our nerve cells. Vitamin C protects us from cardiovascular diseases, Vitamin D strengthens our bones, Vitamin E protects our cells from damage, and also lowers health problems like heart disease and cancer, and Vitamin K regulates normal blood clotting and respond to our injuries too.
Where Can We Find Vitamins?
We can get vitamin A from egg yolk, carrot, and spinach, vitamin B1 from trout, green peas, and acorn, vitamin B2 from cheese and almonds, vitamin B3 from beef and peanuts, vitamin B5 from eggs and sunflower seeds, B6 from trout, green peas, and acorn, B7 from eggs, almonds, and whole grains, B9 from beans and mangoes, B12 from mackerel, fortified cereals, and skim milk, Vitamin C from apricots, strawberries, and guavas, Vitamin D from salmon and soy milk, Vitamin E from olive oil and pumpkin, and Vitamin K from herbs, spring onions, and pickles.
Minerals—one of the two micronutrients (the other one is vitamins) are essential for strengthening of our bones and teeth, controlling of our body fluids, and turning the food we eat into energy. Calcium (Ca) and Iron (Fe) are the most essential minerals for our bodies as compared to other minerals.
How Do Minerals Help Us?
Minerals properly carryout our bodily functions to keep us healthy.
Where Can We Find Minerals?
We can get calcium from milk and yogurt, iron from mutton, arugula, and lettuce. Cantaloupe, tomatoes, cashews, and cranberries are also mineral-rich foods.
Fibre—another essential component of a balanced diet is only found in foods that come from plants. High-fibre diet can help people to lose weight.
How Do Fibre Help Us?
Fibre is good for our digestive system and ensures its proper functioning.
Where Can We Find Fibre?
We can get fibre from apples, pears, and legumes.
Water (the Universal Solvent) accounts for (55-65)% weight of the human body. Humans can not survive without water.
How Do Water Help Us?
Whenever we sweat, water prevent us from dehydration.
Where Can We Find Water?