Balanced Diet for a Healthy Life

Health of the busy modern man is susceptible to deterioration. Improper diets coupled with irregular eating routines result into poor health, weak stamina and impaired resistance to diseases.

We need to revise our diets, exercise routines, lifestyles and other habits to sustain good health. Below is summarized a balanced diet plan that you should follow to keep up your health.

A well-balanced diet must supply our body with the requisite quantities of nutrients - fluid, fatty acids, minerals, vitamins, amino acids from proteins, carbohydrates, fats etc. without over-supplying with calories. Both plant-based and animal-based diets can fulfill these nutritional requirements. But, consumption has to be in suitable amounts to prevent excessive weight gain and the diseases associated with it.

At the same time, a healthy diet must check the infiltration of toxins and pathogens into our body and prevent infections and diseases like hypertension, cardiac issues, diabetes, obesity, myopia, hypermetropia, liver failure, cancer and other chronic diseases.

Seasonal fruits, legumes, vegetables, seeds, whole foods and nuts should be essential inclusions in our diets. Garlic, cruciferous vegetables like cauliflower and tomato cooked using oil help enhance body’s immunity against cancer. Similarly, unprocessed and unrefined foods, like, unpolished whole grains, dairy products like milk, yogurt, cheese etc. and animal products are beneficial for health.

Macronutrients:

1.     Carbohydrates

Carbohydrates are the energy suppliers of human body. Carbohydrates broken down to sugar or glucose act as the crucial fuel for our brain and body. 50-55% of one’s total calorie consumption should be carbohydrates. Complex carbs are healthier as the energy and satiety they provide sustain for longer and they also contain minerals, vitamins and fibre.

Rich carbohydrate sources are wholegrain cereals like wheat flour, bulgur wheat, rice, rice flakes & puffed rice, bread, barley, maize, oats, quinoa, bajra, sorghum, sago, semolina and pasta noodles. Root vegetables like potato, yam & sweet potato, fruits, milk and sugar and sugary products like, sugarcane, honey and jaggery also contain good amounts of carbohydrates.

2.     Proteins

Amino acids are the building blocks for our muscles, teeth, bones and skeletal structure. Proteins are essential for normal growth, tissue repair and healing of injuries and wounds. 15-20% of our total calorie intake should be proteins.

Good protein-providing foods include legumes (pulses, especially, moong dal), nuts (almonds, cashews & walnuts), seeds, poultry, beans, meat, dairy products, soy, eggs and fish. Pulses lack in certain amino acids and must be coupled with cereals to fulfill one’s daily requirement of proteins. Protein-rich cereals are oats, rye, buckwheat, millet, maize, wheat, rice, sorghum, quinoa and amaranth.

Fruits, kidney beans, lentils, white beans, chickpeas, cowpeas, pigeon peas, lima beans, lupines, Brazil nuts, wing beans, pecans, pumpkin seeds, cotton seeds, hemp seeds, sunflower seeds and sesame seeds are some other rich sources of proteins.

3.     Fats

Fats help in the absorption of fat soluble vitamins (A, E, K & D) and supply energy to body. They safeguard our organs and monitor body temperature by forming a layer beneath our skin. 25-30% of one’s total calorie consumption should be good quality fat.

You can consume plant oils like olive oil, groundnut oil & coconut oil, eggs, cheese, fish, dark chocolate, chia seeds, nuts, peanut or almond butter, rice bran oil, ghee and avocados for obtaining healthy fats.

Micronutrients

1.     Vitamins

Vitamins are vital for several bodily metabolic functions. Fruits and vegetables are rich in vitamins and anti-oxidants. Fruit servings must be twice a day and vegetables must be taken four-five times a day.

Vitamin Type	Source
Vitamin A	Leafy vegetables, milk, orange, fish, carrots, soya milk, pumpkin, spinach & ripe yellow fruits
Vitamin B1	Brown rice, potato, oatmeal, vegetables & eggs
Vitamin B2	Green beans, dairy products, popcorn, bananas & asparagus
Vitamin B3	Mushrooms, eggs, meat, tree nuts, vegetables & fish
Vitamin B5	Avocados, meat & broccoli
Vitamin B6	Vegetables, bananas, meat & tree nuts
Vitamin B7	Green leafy vegetables, raw egg yolk & peanuts
Vitamin B9	Bread, leafy vegetables, cereals & pasta
Vitamin B12	Milk, fish, meat, eggs & poultry
Vitamin C	Fruits & vegetables
Vitamin D	Sunlight, mushrooms, fish & eggs
Vitamin E	Nuts, seeds, fruits & vegetables
Vitamin K	Spinach and other green leafy vegetables & egg yolk

2.     Minerals

Minerals play a crucial role in the building of bones, teeth, hair etc. Fatty acids in minerals allow movement of fluids in body, blood coagulation, activation of enzymes and maintain body temperature. Minerals are indispensable for the regular functioning of multiple body processes.

Variety of fruits and vegetables including orange, banana, avocado, carrot, spinach, broccoli, potato, tomato etc. are good sources to obtain different vitamins and minerals. Other rich sources are whole grains (like oats), sweet potato, legumes, nuts (especially cashews), beans, bread, rice, seafood, red meat, seeds, lentils, prune, eggs, fish, milk and other dairy products.

Iodized table salt or sodium chloride, cinnamon, herbs like oregano, dill & thyme, peanut butter, dark chocolate, tea, coffee, seaweed, grape juice, brazil nuts, cheese, garlic, onion and sunflower seeds are some more healthy options for minerals.

3.     Calcium

Calcium is essential for the strength and development of teeth and bones. Deficiency can lead to easy fractures and osteoporosis. Children in growing age and women after menopause need calcium in greater amounts.

Milk, buttermilk, baked beans, cheese, collards, curd, fortified soy milk, lassi and bok choy are rich sources of calcium. Milk should be taken twice a day.

Liquid

Hydration vitalizes your body with freshness and energy whereas dehydration can cause bad breath, fatigue and headache.

Water is the best liquid and contains natural micronutrients like calcium and salts. Avoid sugary drinks completely and consume milk, coffee, juices, tea, artificially-sweetened drinks and alcohol in limited quantities. At least two litres of water every day is necessary for our body.