Balanced Diets: Ingredients & List - Health 365 day

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Monday, April 12, 2021

 Balanced Diets: Ingredients & List

Balanced diets - health 365 day

To satisfy our hunger, many of us fill our stomachs with what we get in front of us. But we don't know what we are eating, how much we need to eat any food, when we need to eat any food. In order to live a healthy life, you need to have a daily food list full of balanced food. A complete and balanced diet means that the food is able to meet the needs of our body's essential nutrients like carbohydrate, protein, vitamins, minerals, fats, and water.

A balanced diet replenishes, enhances, and prevents disease in our body. So we need to eat foods that are good for our body and give us proper nutrition.


Balanced food ingredients: 

The six ingredients in a balanced diet are carbohydrates, proteins, vitamins, mineral salts, fats and water. Now we will know which foods contain these ingredients.


Carbohydrates:

Balanced carbohydrats

It generates energy, control blood sugar & Produces enzymes in our body. The foods that provide us with carbohydrates are rice, bread, Potatoes, Corn, wheat, sugarcane, sugar etc. 


Protein: 

Protein builds our body, helps cell division, replenishes decay, makes antibodies, and makes a variety of hormones in our body. We can get protein from Fish, meat, milk, eggs, pulses and different types of vegetable.  


Vitamins:
Balanced vitamins

Vitamins are energy boosters. It keeps our body moving, builds muscle bones, and helps the body store energy and many other bodily functions. There are six types of vitamins. They are Vitamin A, B, C, D, E and Vitamin K. We can get vitamins from different vegetables and fruits. Such as sweet pumpkin, sweet potato, lemon, tamarind, tomato etc.


Mineral
Balanced Minerals

Mineral salts like vitamins are very important for normal growth and nutrition of life. It helps to make hemoglobin in the blood. Helps to smooth bones and teeth. There are different types of minerals. Such as Fe, Ca, P, I, Na, Mg, K, etc.  We eat salt for mineral salt. In addition, we get mineral salts from various plant foods, fish and eggs. 



Cholesterol or Fats:

It builds cell membranes, helping to make different hormones, including adrenal, testosterone, and progesterone. It helps our body make vitamin D.

There are three types of cholesterol.

Balanced fat

1. LDL or Low Density Lipoprotein (Bad Lipoprotein

2. HDL or High Density Lipoprotein (Good Lipoprotein)

3. Triglycerides 

We can get fats from marine fish, olive oil, Nuts, beans and legumes, whole grains, fatty fish, chia seeds, Red wine etc. 


Water:
Balanced list for water

Another name for water is life. The place of water after oxygen.

There are 3 types of water work in human body.

1.    Body composition (45%-60% water)

2.    Controlling the internal functions of the body

3.    Contaminant control

Not only does water enter our body when we drink water, but when we eat different fruits or vegetables, some water also enters our body.


Balanced diet list: 

We can easily find out from the list of how much food should be in the daily balanced diet of teenagers aged 15 to 18.


List for aged 15 to 18


Food

Quantity(g)

Rice or flour

438

Pulses

50

Leafy vegetables

88

Potatoes / Sweet potatoes

116

Other vegetables

88

Fish / Meat / Eggs

58

Lubricants / oils

30 ml

Sugar / molasses

58

Fruit

1 piece

We can easily find out from this list the amount of food that adult men and women should eat in a balanced daily diet.


List for adult men and women


Food

Quantity(g) for Men

Quantity(g) for women

Rice or flour

468

350

Pulses

88

44

Leafy vegetables

88

146

Potatoes / Sweet potatoes

116

88

Other vegetables

88

58

Fish / Meat / Eggs

58

58

Lubricants / oils

58 ml

55 ml

Sugar / molasses

58

58

Fruit

1 piece

1 piece


Balanced food pyramid:

Balanced food pyramid

It is essential to include carbohydras, vegetable, fruit, protein, fatty foods in any balanced diet. One of the arguments is that a balanced diet is a pyramid with less food at the top and more food at the bottom. A balanced diet has the highest amount of carbohydras and has lowest amount of fat. So carbohydras take bottom place and fat take the upper place in the pyramid. The upper part of the pyramid is thinner, and gradually increases in size as the amount of food increases.

So we must have a balanced diet in our daily food list. 



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