A balanced diet is one that gives us all the nutrients we need for the optimal functioning of our body.
A balanced nutrition provides the proportion adequate macronutrients (carbohydrates, proteins and fats), micronutrients (vitamins, minerals and antioxidants) and fiber, depending on our personal characteristics : age, sex, height, physical activity, lifestyle and other conditions such as, for example, suffering from a pathology.
Our diet must maintain a balance and be healthy. What does this mean? That has to cover all our nutritional requirements with healthy foods and not with foods that may compromise or harm our health. According to the WHO, eating a healthy and balanced diet during our lives helps us prevent malnutrition, noncommunicable diseases (diabetes, heart disease, cardiovascular accidents and cancer) and different conditions.
Table of Content
- How should a balanced diet be?
- Tips for following a healthy and balanced diet
- Sample balanced day menu
- Are your meals healthy and balanced?
A balanced diet is characterized by having 6 qualities:
Adapted – The diet must be fully personalized to the particularities of each person as I have commented previously, to their schedules, their economic conditions, their emotional state, etc.
Complete – It must provide in adequate amounts all the nutrients and fiber that our body needs.
Satisfactory – We cannot forget that eating is a pleasure, it is important that the food, quantities and preparations are appropriate and pleasant to satisfy us.
Varied – To get away from the monotony it is very advisable to vary our range of foods and make them fresh and seasonal.
Enough in energy – That our diet provides the energy we need is important both for the proper functioning of our body and to prevent excess weight and all the associated ailments and pathologies. To lose weight, the best option is to make a balanced diet to lose weight, in which the caloric and nutrient intake is controlled, to reduce weight by avoiding nutritional deficits and compromising health.
Sure – It should not put our health at risk, it must prevent food poisoning and avoid the ingestion of harmful components.
Tips for following a healthy and balanced diet
For our diet to be balanced and healthy, it must be rich in plant-based foods, that is, to include this group of foods every day in our menu to ensure the contribution of some vitamins and minerals that our body needs. They also provide us with water and fiber. It is important that it is sufficient in:
Slowly absorbed carbohydrates , as they are our main source of energy.
Proteins for the synthesis of tissues, hormones and enzymes. They also contribute to the proper functioning of the cell and the immune system, among other functions.
Fats , necessary for the good state of cell membranes, to store energy, to maintain stable body temperature…
Fiber to regulate intestinal transit and take care of bacterial flora. In addition, in weight loss diets it is especially interesting, as it helps us feel more satiated.
All these nutrients must come from the consumption of healthy foods: Vegetables, fruits, vegetables, tubers, legumes, whole grains, eggs, fish, nuts, white meats and to a lesser extent red meats. And we must avoid or sporadically process processed products such as pre-cooked, milkshakes, packaged juices, alcoholic beverages, sausages, snacks, ice cream, chips, cookies, crepes, pastries, waffles, chocolate, soft drinks, breakfast cereals, fried and salted nuts, etc.
Are your meals healthy and balanced?
The benefits of following a proper daily diet and in general a healthy lifestyle, begins in the first years of life. For example, during breastfeeding it favors the optimal growth of the child, improves cognitive development and reduces the risk of being overweight and non-communicable diseases throughout his life.
In Spain we are in an alarming situation: we are world leaders in childhood obesity. The balanced diet for children helps fight this epidemic and prevent associated diseases such as diabetes, heart disease or cancer.
In adulthood and even the elderly, healthy habits help us improve the quality of life, both preventing and combating possible ailments and diseases.