| There is an increasing awareness about | | | | respectively. Therefore, by planning a |
| maintaining health and wellness, and the | | | | well-balanced diet we can give all the |
| best way to stay healthy is to eat | | | | essentials nutrients even with the small |
| healthy. There are three main factors, | | | | amount of foods. |
| which helps us in developing a complete | | | | To derive all the essential nutrients |
| healthy body: good diet, regular | | | | from the foods, we shall always need to |
| exercise and a healthy lifestyle. | | | | choose a variety of healthy foods. All |
| Let us begin with diets and have a look | | | | the five essential nutrients can be |
| on some healthy food groups, which we | | | | derived, if a diet includes foods from |
| should consume. It is also essential to | | | | the following groups: |
| see the calorie-content of various foods | | | | · Green leafy vegetables |
| as elevated calories in food results in | | | | · Fresh or seasonal fruits |
| health problems such as obesity and | | | | · Cereals and pulses |
| diabetes. Health experts believe that a | | | | · Fish and meat products |
| healthy diet can lower the risks of | | | | · Dairy products such as curd, cheese |
| number of life-threatening diseases such | | | | etc. |
| as diabetes, heart attack and | | | | Today, obesity and overweight are one of |
| osteoporosis. Hence, developing, | | | | the major factors for life-threatening |
| managing and maintaining a good diet has | | | | diseases such as atherosclerosis, heart |
| become an essential part of our health | | | | attack and diabetes. Obesity and |
| routine. | | | | overweight problems are essentially |
| And for doing this we should know the | | | | caused due to not eating correctly and |
| basic difference between a well-balanced | | | | consuming lot of calories. Calories are |
| diet and a nutritious diet. Although, | | | | needed everyday by our body for proper |
| most of us believe that a well-balanced | | | | metabolic functioning. However, |
| diet and a nutritious diet are one and | | | | over-consumption of calories can lead to |
| the same, in reality they are not!!! A | | | | various health problems. Daily calorie |
| nutritious diet would comprise of foods, | | | | needs of an individual depend on various |
| which contain all the essential | | | | factors such as age, physical fitness, |
| nutrients such as protein, vitamin, | | | | height and weight and body composition. |
| fats, carbohydrates and minerals. A | | | | Hence, you also need to be conscious |
| well-balanced diet implies a diet that | | | | about the foods, which are calorie rich. |
| not only contains foods with all the | | | | Take a look at following figures: |
| essential nutrients, but also, in | | | | · 28 grams of butter = 200 calories |
| correct proportions and adequate amount. | | | | · 37 grams of potato chips = 200 |
| Even if you take all the essential | | | | calories |
| nutrients through your daily foods, but | | | | · 75 grams of burger = 200 calories |
| if they are not in correct proportions | | | | · 66 grams of hot dogs = 200 calories |
| or adequate amounts, you may still have | | | | · 385 grams of apples = 200 calories |
| to face the health problems. Therefore, | | | | · 357 grams of green peas = 200 |
| instead of opting for just a nutritious | | | | calories |
| diet, every health-conscious person | | | | · 588 grams of broccoli = 200 calories |
| should opt for a well-balanced diet. | | | | · 1425 grams of celery = 200 calories |
| The ingredients of a well-balanced diet | | | | Knowing this you would surely choose to |
| differ according to the sex, age and | | | | buy a few kilograms of apples that |
| physical fitness of an individual. An | | | | provide you other nutrients also rather |
| older adult may be unable to eat certain | | | | than to eat burgers or hot dogs to avoid |
| foods required to fulfill his/her | | | | unnecessary calorie intake. Ideally, |
| nutritious requirements. However, a | | | | women require 1940 calories and men |
| well-balanced diet can help an older | | | | require 2550 calories intake in a daily |
| adult to get the essential nutrients | | | | basis. You may also plan a well-balanced |
| even through a sparse diet. For example, | | | | and optimum calorie-intake diet by |
| 100 grams of wheat and 100 grams of rice | | | | discussing it with your dietician. |
| contain nearly 12 grams and 6.4 grams of | | | | Remember, you can avoid a lot of future |
| protein, respectively. Similarly, 100 | | | | treatments and medications by |
| grams of ragi and 100 grams of rice | | | | maintaining a well-balanced diet and |
| contain 344 mg and 9 mg of calcium, | | | | optimizing your health care. |