Balanced diet - Important components of diet

A balanced or healthy diet is a diet that includes certain amounts and proportions of various kinds of foods so that the requirement for calories, proteins, minerals, vitamins, and alternative nutrients is adequate and a limited supply is reserved for extra nutrients to survive the short period of leanness.

A healthy and balanced diet should have these five groups from the food

1. Vegetables



Vegetables




People should select a variety of vegetables to get enough nutrients and keep dietary boredom at bay. People like raw or cooked vegetables. It is important to note, however, that some of their nutritional value is removed by cooking vegetables. Some techniques, such as deep-frying, may even introduce harmful fats to a bowl.

The vegetable group includes:
1. leafy greens
2. red or orange vegetables
3. starchy vegetables
4. Beans and peas
5. other vegetables, such as eggplant


2. Fruits



Fruits




A healthy diet contains plenty of fruit as well. Nutrition experts suggest consuming whole fruits instead of obtaining fruit from juice. In juice, the nutrients are found in less amount. Also, due to added sugar, the manufacturing process also contributes to empty calories. Instead of syrup, people can opt for fresh or frozen fruits, or fruits canned in water.

3. Grains



Grains


Two subgroups are available: whole grains and refined grains.

Both three pieces of the grain, which are the bran, germ, and endosperm, contain whole grains. Slowly, the body breaks whole grains down, so they have less effect on the blood sugar of an individual. Furthermore, whole grains tend to contain more protein and fiber than refined grains.

Refined grains are refined and the three initial components do not contain them. Refined grains often appear to contain protein and fiber, and blood sugar spikes may be caused by them.

Whole grains should be at least half of the grains a person eats every day. Whole grains that are safe include:
1. oats
2. brown rice
3. barley
4. buckwheat


4. Protein



Protein




All the guidelines suggest that in our daily diet the protein should have in enough quantity so it provides energy to the body.

The protein diet includes:
1. Chicken
2. Fish
3. Beans and peas


5. Dairy



Dairy

A key source of calcium is dairy and fortified soy products. Whenever practicable, the USDA recommends eating low-fat versions.

Dairy and soy products that are low in fat include:
1. Cottage cheese or ricotta
2. Low-fat containing milk
3. With yogurt
4. soya milk