Balanced Diet: Components, Importance & Foods to Avoid

Balanced Diet is very essential in order to stay fit and healthy. Diet is the food that we consume on a daily basis. A balanced diet should include all the necessary nutrients like carbohydrates, fats, proteins, vitamins, fibres, minerals, etc. A diet is called healthy if it provides all the necessary nutrients in the required amount. Healthy food allows us to stay active in our day-to-day activities and maintains the body organs to function well. The energy provided by the food is measured in calories. In order to maintain a truly balanced diet, the individual must obtain the required amount of calories by eating fruits and vegetables, whole grains, etc. 

Key Terms: Balanced Diet, Nutrients, Nutrition, Calories, Vitamins, Minerals, Health, Diet, Food, Macronutrients, Micronutrients, Energy

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What is a Balanced Diet?

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A diet with all the essential nutrients such as carbohydrates, vitamins, proteins, fats, minerals, etc. A balanced diet is important for being active and ensuring the well functioning of our organs. 

There are a variety of food items that provide the necessary nutrients. There is no universal food for it. The amount of nutrients in a balanced diet differs on age, gender and lifestyle. Making a balanced diet requires knowledge and planning. The composition of a balanced diet even depends on the country of the individuals and the availability of necessary food items. 

There is a medical group called ICMR (Indian council of medical research) which has recommended the necessary food items for the Indian diet. An Indian individual must intake cereals (wheat, jowar, rice), roots and tubers, pulses, fruits, milk, fats, sugars, fibres and groundnuts. Fish, meat and egg should be consumed by non-vegetarians. 

Balanced Diet

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Importance of Balanced Diet

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Different body parts requires some amount of nutrients to function properly. These are provided to the body through our diet. Without a balanced diet, the human body is prone to diseases, fatigue, infections, etc.

Children with a poor diet may get frequent diseases and infections, slow growth, malnutrition. They might develop bad eating habits which might become problems later. They might suffer from obesity, malnutrition, diabetes, etc. 

Eating a balanced diet helps to maintain body weight and BMI. It improves physical as well as mental health. People who want to reduce their weight or increase their weight should plan a good diet so as to complete their goals. 

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Components of a Balanced Diet

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The food that we eat are digested and energy is absorbed from it and is utilized by different organs for its functioning. Food constitutes small substances which are called nutrients. Most of the food we consume contains nutrients in them. Every food item has some amount of nutrients which is measured as nutritive value.

The nutritive components of food have some nutritive value. We can say that the nutritive components of food are the elements that provide calories and energy to the body. They are of two types: micronutrients and macronutrients. 

Macronutrients

These are nutrients that are required in high amounts and constitute the major amount of diet. For example- Carbohydrates, proteins, and fats.

• Carbohydrates: Carbohydrates are the main sources of energy in the human body. These are also of two types-
  • Simple carbohydrates: These are easily digestible and immediate sources of energy. Some sources are milk, vegetables, natural fruits. These are also available in refined food items such as candy, sugar syrup, soft drinks, etc.
  • Complex carbohydrates: These provide more energy compared to simple carbohydrates. These take time to digest. Some examples are bread, cereals(rice, bajra, corn, barley), starchy vegetables, grains. Fast foods also contain carbohydrates but they are not healthy and cannot be a part of a balanced diet.
• Proteins: These are very essential components for our body. It plays an important role in repairing our muscles and other tissues. More than 20% of the bodyweight comes from proteins. It is found in milk, meat, cheese, etc. 
• Fats: These are responsible for increasing the weight of the individual. These are constant sources of energy and it also provides heat to our body. It also helps in maintaining the temperature of the body. Major sources of animal fats are butter, ghee, milk, egg etc. 

Micronutrients

These are the nutrients required in very small amounts in our body but are very important for the functioning of the body. 

• Vitamins: These are very essential for the body as it regulates the metabolism, help in the growth of our body and even increase immunity to fight diseases. Our body doesn’t have the ability to synthesize vitamins, therefore we have to intake them from outside sources. 
• Minerals: Minerals are nutrients that are essential for the growth and well functioning of the body. Some essential minerals are calcium, copper, chlorine, iron, iodine, manganese etc. 

Components of Balanced Diet

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Daily Intake of Calories

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Calories are of two types mainly - small calories and large calories. Studies have found that at least six hundred fifty to seven hundred calories must be consumed in three meals of the day to meet the body requirements. Though the calorie requirements vary from age to age and person to person. 

Calories

Starch-rich foods should be consumed such as potatoes, bread, rice. A good amount of fruits and vegetables; food rich in proteins such as fish, milk, etc, would give all the necessary nutrients needed. 

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Balanced Diet to Lose Weight

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A poor diet leads to a loss in weight. Many people are underweight due to a bad diet. A balanced diet with some exercise can help in gaining weight and increase the BMI of an individual. A balanced diet can help an individual lose weight by increasing intake of proteins, reducing carbohydrates and processed meals, avoiding binge eating etc.

Foods to Avoid

There are some kinds of foods that are not required for a healthy diet and can be avoided. These are the foods that don’t provide nutrient value to our body and in some cases, can affect our body. We should avoid eating-

• Processed foods
• Refined grains
• Added sugar and salts
• Red and processed meats
• Alcohol
• Trans fats

Food to Avoid

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Things to Remember

• A balanced diet should include all the necessary nutrients like carbohydrates, fats, proteins, vitamins, fibres, minerals, etc.
• Calories are of two types - small calories and large calories
• Starch-rich foods should be consumed such as potatoes, bread, rice; A good amount of fruits and vegetables; food rich in proteins such as fish, milk, etc.
• The amount of nutrients in a balanced diet differs on age, gender and lifestyle. Making a balanced diet requires knowledge and planning
• Without a balanced diet, the human body is prone to diseases, fatigue, infections, etc.
• A balanced diet can help an individual lose weight by increasing intake of proteins, reducing carbohydrates and processed meals, avoiding binge eating etc.