Our health is the most precious thing of all other things for our survival. It has been rightly said – ‘Health is Wealth”. If

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we lose health, we lose everything that is there in our life. In order to keep health, we need proper nutrition and it can only be obtained from a healthy and balanced diet.  The benefits of a balanced diet is more than just maintaining an appropriate body weight. It is about eating appropriate amounts of the right kind of foods from all essential food groups. A correct blend of appropriate foods with vitamins, minerals and other nutrients could prevent us from various health hazards like heart diseases, cancers and diabetes.

So, what exactly is a balanced diet?

We all know that a balanced diet is of utmost importance to every individual to work and lead a healthy life. It is quite s significant factor that contributes to a healthy body and mind. Education is the most crucial element in understanding what the body needs and to know the nutritional aspects of the foods that we choose to eat.

For our body to function properly, it needs all the nutrients present in the food and these are proteins, carbohydrates, fats, vitamins and minerals. Here is a 5 point recommendation that can summarize a balanced diet:

• Consume a plenty of plant food: Vegetables, fruits, nuts, seeds, legumes and whole grains.

• Keep tab on the intake of fats: prefer unsaturated fats over saturated and trans fats.

• Reduce the intake of sugar and sugary foods.

• Limit the consumption or salt or sodium from its sources.

• Try to eat the amount of calories that your body consumes. Calories in should be equal to calories out.

 Balanced is needed for everyone – children, young adults and elderly.

• Children and elderly should consume a bit more protein and calcium as it helps in maintenance, growth, and repair and for the bones. E.g.: Eggs, Fish, Legumes, White Meat, Dairy products.

• Young adults and adults should concentrate on fruits and vegetables as they provide all the vital nutrients required to keep going.

Why is a balanced diet so important?

A balanced or a prudent diet is the one that contains different types of foods with nutrients like carbohydrates, vitamins, proteins, fats and minerals in a proportion that fulfills the nutritional requirements of the body. Without these our body will be nutritional deficient and have many disorders. Some of the most common deficiencies are:

• Vitamin A: Causes night blindness and exophthalmia

• Vitamin B: Causes Beri Beri

• Vitamin C: Bleeders diseases or Scurvy

• Vitamin D: Osteomalacia in adults and Rickets in children

• Vitamin K: Effects clotting of the blood

Apart from all these, there are numerous other nutritional deficiency diseases that are caused by not having a balanced diet regularly.

What is a balanced diet in the growing years?

The main growth spurs as children enters the adolescent years and thus increases the need of nutrients. For both boys and girls it is between the ages of 10 to 13. The dietary recommendations are:

• For the extra energy required for heightened physical activities and growth, food rich in nutrients is must and not just empty calories.

• Fast foods needs to be well balanced with nutrient-dense foods like cereals, fruits, vegetables, nuts, legumes, fish, lean meats and whole grains.

• Cheese, yogurt and milk is a must in these years for the growing and strengthening of bones. Avoid salted varieties.

• Girls should be highly encouraged to have more of milk and milk products.

We all like to be more nutritious. Becoming a healthy individual is always within our reach and we should sincerely make all the efforts to practice it. Now that all the advantages and benefits are known to you of following a balanced diet, you should no longer make any excuse and step towards healthy living.

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