What is a Balanced Diet?

“A diet which contains adequate amounts of all the essential nutrients required for proper growth and development of the human body is called a balanced diet.” 

Nutrient intake may vary depending on age and medical complications. But, a proper and balanced diet serves as the primary level of prevention from any disease. Thus, it is important in boosting immunity and providing a disease free life. In adults, eating a balanced diet should be combined with physical exercise or activities to maintain a healthy and disease-free life. The seven key nutrients included in a balanced diet are:

1. Carbohydrates
2. Fats
3. Proteins
4. Vitamins 
5. Minerals
6. Water 
7. Fibres or Roughage

Why is a Balanced Diet Important?

The body requires energy and nutrients from outside for proper growth, development and to execute biological processes like respiration, digestion etc. A balanced diet provides an ultimate source of energy. Thus, it plays an important role in regulating the normal functioning of the body. Apart from this, other importance of balanced diet are as follows:

• A nutritious and well-balanced diet improves the health of a person.
• It lowers the risk of lifestyle-related diseases in humans such as blood pressure and diabetes.
• A balanced diet strengthens our immune system to fight against disease.
• It supports your muscles and makes your bones stronger.

Sources of a Balanced Diet

Components of a Balanced Diet

The main components of a balanced diet include – 

1. Carbohydrates - Carbohydrates in a balanced diet provide you with energy. Some of the sources of carbohydrates include whole grains, legumes, vegetables, and millet. It should constitute about 50 - 60 % of your diet. 
2. Protein - Protein helps in developing hair and skin and building muscles. It should constitute about 10 – 12% of your diet. Some of the sources of protein in a balanced diet are seafood, eggs, nuts, soybean, etc.
3. Fat – Healthy fats help in maintaining the body temperature and help to absorb fat-soluble vitamins. Some of the sources of healthy fat are nuts, fatty fish, avocados, etc.
4. Vitamins - There are 13 essential vitamins for our body. Some of the sources of vitamins include fruits, nuts, vegetables, etc.
5. Minerals - Minerals in a balanced diet help to release energy to promote the growth of your organs. Essential minerals for our body include iron, calcium, iodine, sodium, etc. Minerals can also be found in fish, cereals, beans, etc.
6. Fibres or Roughage- Fibre helps to digest food, lower cholesterol levels, and control sugar levels. Some of the sources of fibre are whole grains, oats, brown rice, etc.
7. Water - One should drink at least 8 glasses of water every day to keep the body hydrated.

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