Food is the basic requirement of every individual to get energy for work and in development of body. The food we eat is Diet. The diet consist of essential chemical terms as Nutrients. Nutritious diet also known as “Balanced Diet”. A balanced diet consists of whole grains, fruits, vegetables, dairy, lean proteins, and healthy fats. If you consume a variety of these types of foods, you will be getting all of the nutrients which are helpful to make us healthy.
Each meal should combine protein, fat, carbohydrates, fruits and/or vegetables and dairy. To eat a balanced diet means taking appropriate amounts of Nutrients in your Diet. A healthy balanced diet contains fruits, vegetables, whole grains, lean sources of protein, healthy fats, and fat free or low fat sources of calcium.
A balanced diet refers to balance of all essential Nutrients. Balanced diet is the key in order to maintain ideal health and weight. An individual should have 50% carbohydrate, 30% fat, and 20% protein in his/her diet .
Eating excess amounts of any part of the food group can lead to an imbalance which is why it is important to find the right balance.
Functions of Balance Diet
PROVIDE SUFFICIENT ENERGY
HELPS IN GROWTH AND DEVELOPMENT OF BODY
BALANCE DIET HELPS IN TO REPAIR WORN OUT TISSUE
IT IMPROVES IMMUNE SYSTEM
BALANCE DIET IMPROVE OVERALL HEALTH OF AN INDIVIDUAL
BALANCE DIET IMPROVES THE QUALITY OF METABOLISM PROCESS OF BODY
ENERGY REQUIREMENT OF INDIVIDUAL
Daily we need a definite amount of energy for doing physical activities.
Adding Basal Energy Requirement (BER) to Extra energy Requirement(EER) to evaluate Daily Energy Requirement (DER) of an individual.
Calorie is the SI unit to measured energy.
The Basal Energy Requirement is calculated by multiplying the body Weight in kg by 24 hours with 1.3 calorie.(1.3 calorie is required/kg, per hour of BER).
Multiplying the body weight by hours of training with 8.5 calorie we
calculate the Extra energy Requirement of an individual. As 8.5 cal is required per kg per hour of EER.
Eating well is important for all of us. It can help us to feel good and stay at a healthy weight. In the long-term, a healthy, balanced diet can reduce our risk of heart disease, diabetes, osteoporosis and some cancers.
To eat a balanced diet you need to combine several different types of foods – from each of the main food groups – in the right amounts so your body gets all the nutrients it needs while maintaining a healthy weight.
The types of nutrients in food are Carbohydrates, Fats, Protein, Vitamins, Minerals and Water. All foods contain one or more of these nutrients in varying amount.
They are the major source of food energy. some complex carbohydrates cannot be digested by humans therefore they referred as dietary fiber and come primarily from the wall of plant cell. Glucose is the most important carbohydrate. It is essential for brain function.
Foods rich in carbohydrate are Rice, Maize, Wheat and other cereals. All types of root crop such as potatoes, yams, cassava ; Legumes such as peas and beans. Many fruits and vegetable juices.
Fat are the essential part of a nutritious diet. They are concentrated form of energy. Fat makes meals more tasty. Fat and oils provide more than twice amount of energy as carbohydrate and proteins. Generally, peoples are advice to take less than 10% fat in their diet to avoid fat related diseases.
Fats rich sources are oils, some meat, and meat product, lard, butter, ghee, some fish, nuts, and soybean.
Vitamins are essential for normal working of body. They are complex compound of carbon. Vitamins do not provide energy but help to repair and maintenance of various tissues. They are required in very small amount in our diet. Lacking of vitamin cause deficiency diseases. There are 13 vitamins but important vitamins are A,B,C,D,E and K. Most of vitamins are obtained from our food except D and K which are produced by body.
Vitamins are of two types Fat soluble and water soluble We need B and C vitamins more frequent than other vitamins as they are water soluble.
Sources of vitamins are Green leaf vegetables, milk, Soybeans, cabbage, whole seed grains, nuts, Carrot, egg, meats, peas, lemon, tomato, oranges, butter, turmeric.
Proteins are needed to build and maintain muscles blood skin and other tissues and organs of the body. Protein is especially important for growth of children. Breast milk contains the perfect combination of amino acids. There are 20 different types of amino acid used by human body. These can be joined together in a wide variety of combination to make different proteins.
Good source of protein are meat, fish, poultry, beans, peas, soybeans, cheese, ground nut, eggs, milk. These are often more expensive than other foods. Eating more protein than is need is wasteful.
They are also required in very small amount in our diet. Minerals are helpful in proper growth and development of body. Important minerals are Iron, Calcium, Phosphorus, sodium, Iodine, Fluoride, and chloride. Their deficiency causes certain diseases.
Their sources are Meat, egg, milk, iodised salt, Dry fruits, Sea food, Spinach, onion, Tomatoes, Green leafy vegetables, fruits.
Water is essential to maintain adequate intake of water to replace the water lost by body during physical activity or in hot weather.It is helpful in proper functioning of body.
We highly recommend you to follow the above instruction to the best best result possible and increase your life span ,
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