5 ways to maintain a Balanced Diet Chart
Published: 06:29AM 05 December 2022
What is a balanced diet?
A balanced diet is one that includes a variety of foods in the right amounts and ratios to meet the body's needs for calories, proteins, minerals, vitamins, and other nutrients. A small portion of the diet is also set aside for extra nutrients to last through the brief period of leanness. A healthy diet should also contain bioactive phytochemicals, such as dietary fiber, antioxidants, and nutraceuticals, which have beneficial effects on health. 60–70% of total calories in a balanced diet should come from carbs, 10–12% from proteins, and 20–25% from fat.
What are the health benefits of a balanced diet?
- Healthy nutrition boosts energy, enhances bodily processes, fortifies the immune system, and avoids weight gain.
- You can get the nutrients you need to prevent nutritional deficits from a varied, balanced diet.
- Treat and prevent specific illnesses. Eating a healthy diet helps lower the risk of contracting certain illnesses like diabetes, cancer, and heart disease.
- Additionally, it aids in the management of high blood pressure and diabetes.
- Manage your weight while feeling energized. You will feel better, have more energy, and be able to cope with stress if you eat well.
- People who don't eat a balanced diet usually experience digestive problems, especially those who eat junk food frequently. However, a well-balanced diet high in fiber helps support the health of your digestive system.
Now, let us know about the 5 tips for maintaining a healthy diet.
- HAVING DINNER ON TIME
Your final meal of the day shouldn't be later than 8 o'clock. After this hour, however, you are welcome to eat dinner. Early dinnertime is beneficial for digestion, according to nutritionists, and any eating behavior that promotes improved digestion can help you lose weight. On the other hand, the likelihood of indigestion and related issues increases the later you have dinner.
2. CONSUME LOCAL PRODUCE
We must consume foods that are high in fiber, thus it is important that you understand what these foods are. You can add whole grains, fruits, and vegetables with high fiber content to your diet, such as guava, beans, melons, oranges, and carrots.
3. NEVER SKIP BREAKFAST
Breakfast, which you eat first thing in the morning, should be a healthy meal. A balanced meal must have the right amounts of protein, carbs, vitamins, and other nutrients. Include items that will provide you energy and power, such as juice, eggs, cereals, and others.
4. MAKE IT VISIBLE
As a continual reminder to stay on track with your diet, it is a good idea to place your diet chart in your eating area or kitchen. Making a nutrition plan and then disregarding it will not improve your health.
5. SLEEP WELL
The experts advise 6–8 hours of sleep each day. Your metabolism and digestion are controlled by adequate sleep. As a result, you must make sure that you receive a good night's sleep every day. It becomes a crucial component of your diet and lifestyle strategy.
One guaranteed strategy to ensure your long-term health is through a balanced diet. It can have an impact on every aspect of your daily functioning, including your eyesight and focus. Create a daily regimen that includes a balanced food that includes important nutrients like proteins, carbs, and fats in the appropriate amounts for your body.
Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant. We hope this article helps you to understand the ways to maintain a balanced diet chart.
At SocialBoat, we offer you custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.