Everybody is aware of the phrase ‘balanced diet', but most people are not aware of what exactly it should consist of or how to follow it. We tell you what a balanced diet it is and how you can follow it.
What is a balanced diet?
To start with, it is important to have a clear understanding of what a balanced dietis exactly. A balanced diet is an important part of a healthy lifestyle, whereby you eat the right combination of foods from the various food groups. These groups include fruits, vegetables, grains, protein foods and dairy products. By eating the right amounts of foods from all of these groups, your body gets all the nutrients that it requires to grow and maintain itself, enabling you to live happily and healthily.
Many people assume that because they are eating healthy things, that they are automatically healthy. However, this is not necessarily true, because you need to eat foods from all of these groups to be truly healthy. If, for example, you eat a lot of fruits, vegetables, meats and grains, but do not like to drink milk or consume dairy products, then your diet is not balanced. You could develop a calcium deficiency which could result in several health problems like bone density loss andosteoporosis. Therefore, it is very important that you consume foods from all of these groups, in the right proportion.
What is the right proportion?
These are the standard recommended proportions for a balanced diet:
• Vegetable group - 3 to 5 servings per day.
• Fruit group - 2 to 4 servings per day.
• Rice, bread, cereal, and other grains - 6 to 11 servings per day.
• Milk (low-fat or nonfat), yogurt, and cheese group - 2 to 3 servings per day.
• Meat, poultry, fish, dry beans, eggs, pulses and nuts group - 2 to 3 servings per day.
• Fats, oils, and sweets group - consume sparingly.
These recommendations vary from person to person depending on various factors like age, gender, weight and activity levels, so you need to allocate your requirements accordingly.
Dividing your plate
At mealtimes, the best way to maintain this balanced diet is to divide your plate. While this is a figurative concept, it can be explained literally by keeping in mind an image of an actual plate. To begin with, exactly half of your plate should be filled with vegetables. On the remaining side, one quarter of your plate should be filled protein, in whichever form you prefer, and the remaining side should be filled with grains, either in the form of roti (Indian flatbread), bread or rice.
Fruits should be eaten separately, while the other requirements, like dairy and fats, can either be incorporated into the meal (for example, in the form of cheese and cooking oil respectively), or consumed separately (for example, in the form of a glass of milk or a piece of dark chocolate respectively).
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