• Merakiofficialteam

The Importance Of A Balanced Diet

Updated: 2 days ago

Photo credit: @lauurence.p

Before we know how important a balanced diet is, let us first define a balanced diet.

A balanced diet means choosing a variety of foods from different food groups — fruits, vegetables, and dairy, avoiding sugary foods and drinks with added saturated fats commonly found on processed foods.

A balanced diet gives your body the nutrients it needs to function correctly. To get the proper nutrition from your diet an individual should consume — fresh fruits, fresh vegetables, nuts, whole grains, lean proteins, and legumes according to Healthline.

Why is it important?

Your body organs and tissues need proper nutrition to work. Having a balanced diet helps prevent diseases, infections, and fatigue. With a healthy diet, it can also protect the human body against noncommunicable diseases such as obesity, diabetes, cardiovascular diseases, and skeletal conditions.

When you get the right combination of nutrients, it can help you ease symptoms of depression and anxiety, which is good for mental health.

Having a balanced diet helps you control your weight. For those people who want to lose or gain weight, it is essential to eat the right amount of food and maintain it as well. The calorie intake of an individual depends on their age, height, weight, and other factors.

An average woman needs to eat 2,000 calories per day to maintain her weight while an average man needs 2,500 calories per day. And if you plan to lose weight, the calorie amount should be lessened by eating more protein, avoiding sugary drinks, exercise, decrease carb intake, and drinking plenty of water.

For children and adolescents, a balanced diet is vital in their growth. As the body grows, it needs to get the right nutrients so that the cells are built and maintains the body. A healthy and nutritious diet is one of the most critical factors to ensure the child reaches optimal development.

A child needs adequate dietary intake to provide him enough nutrients and energy for his growth while maintaining a healthy body. Foods that are high in calcium and other essential vitamins and minerals help optimal skeletal and physical growth and also by providing your body an ample amount of vitamins, minerals, and macronutrients that are necessary to provide enough nutrition for brain development.

How do we achieve it?

According to Eatwell Guide, which outlines the recommended food for a healthy balanced diet, one should try to:

  • eat at least five portions of fruit and vegetables every day,

  • drink plenty of fluids,

  • eat protein-rich foods, some dairy or dairy alternatives and

  • base meals on higher fiber starchy foods like bread, potatoes, or pasta.

Fruits and vegetables are a good source of vitamins, minerals, and fiber. It is recommended that you eat at least five portions of these every day.

Your meals should be based on starchy foods, which should be over a third of everything you eat. Brown rice, whole-wheat pasta, high fiber slices of bread, and potatoes contain vitamins and minerals.

For milk and dairy foods, you can opt for other alternatives such as low fat, skimmed milk, soya, and other available options in the market. Although these foods contain protein and are rich in calcium at the same time, some people can’t have it.

Eat less saturated fats, salt, and sugar, these foods increase the risk of developing heart diseases.

You can also eat fish containing omega-3 fatty acids, and eggs, which are a good source of protein as well.

Trying to be healthy might not be easy for others because of their lifestyle and once they want to be healthy, they have to change their lifestyle...which is hard.

A well-balanced diet provides the right vitamins, nutrients, and minerals to keep our body and mind healthy and strong. And remember, a balanced diet is a nutritious diet.


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DISCLAIMER: In no way is Eden Busani, Founder of Meraki claiming to be a certified coach, therapist or evaluator. Eden Busani is a life "Guide" or "Advisor".