Healthy Balanced Diet

A balanced diet is required for children as well as adults. Diet plays a significant role in maintaining the health of an individual. A balanced diet is the one which entails adequate consumption of proteins, fats, carbohydrates, vitamins, minerals, and fibers. It involves intake of appropriate amount of nutrients which can be obtained mainly from vegetables, fruits, and dairy products. The objectives of a balanced and healthy diet as recommended by the World Health Organization are:

• To achieve a healthy weight and energy balance.
• Elimination of trans fatty acids and saturated fats. Consumption of unsaturated fatty acids.
• Intake of simple sugar should be limited.
• Include a high amount of vegetables, fruits, nuts, legumes and whole grains.
• Intake iodized salt and limit consumption of sodium.
• Essential amino acids and proteins should form a major part of diet.
• Avoid consumption of food substances containing artificial preservatives and carcinogens.
• Foods contaminated with human pathogen should be strictly avoided.
• Limit intake of caffeine and alcohol
• Inclusion of vitamins, minerals and fibers in diet.
• Consume plenty of water.

Healthy Balanced Diet Plan

So what's the balanced diet plan? Simply avoiding consumption of carbohydrates and fats doesn't imply you are on a balanced diet. You must know that carbohydrates and fats energize the body to perform activities. It allows you to remain active. People who are striving towards weight loss goals, should limit rather than curtailing them completely.

A balanced diet for children is also essential for their physical growth and mental development. It helps to strengthen their immune system and makes their body strong. In this article, you shall get the list of food that should be included under a balanced diet plan. Health nutritionists and dietitians suggest consumption of small meals in a gap of 3-4 hours, instead of devouring huge meals. A proper combination of fruits, vegetables, grains and dairy product will undoubtedly ensure a balanced diet.

Group 1: Vegetables and Pulses
Vegetables are rich in vitamins and minerals. Pulses are a source of protein and mono unsaturated fatty acids, essential for body. You can consume boiled or cooked vegetables one or two bowls daily. For lunch you can have the following list of vegetables.

• Lettuce
• Cauliflower
• Broccoli
• Spinach
• Tomato
• Cabbage
• Beans
• Lentils
• Bitter gourd
• Lady's finger or okra
• Carrot

Group 2: Fruits
Fruits are also a source of multivitamins and minerals. Citrus fruits are rich in vitamin C. You can consume a fruit dish everyday for breakfast. They are also natural source of carbohydrates and fibers. Some of the most healthy fruits are enlisted below.

• Apple
• Orange
• Grapes
• Lime
• Strawberries
• Banana

Group 3: Dairy
Dairy products are not only rich in proteins but also in unsaturated fatty acids. A glass of skimmed milk is ideal for breakfast or before going to bed. Children can consume cream enriched milk. They are rich in calcium, required for health of bones and teeth. Some of the most nutritious dairy foods are:

• Milk
• Eggs
• Cholesterol free butter
• Cottage cheese
• Tofu

Group 4: Grains and Cereals
A balanced diet must contain adequate proportions of protein. Cereals form an ideal source of carbohydrates. Pulses and graines are rich in fatty acids and proteins. Whole grains contain nutritious substances like iron, magnesium and phosphorous that act as cofactors for the enzymatic activities inside the body. The examples are:

• Wheat bread
• Brown rice
• Oatmeal
• Pasta
• Soya bean
• Cereal
• Corns

Group 5: Others
There are some other sources of proteins that play a vital role for body's metabolism. For example, a piece of chicken or fish is considered healthy for lunch. Nuts are extremely loaded with omega-3-essential fatty acids, a vital component for body. Here's the list.

• Walnuts
• Almonds
• Peanuts
• Chicken
• Lean meat
• Salmon
• Tuna

Include all these foods in your diet. Your healthy balanced diet should be devoid of carbonated drinks, alcohol and excessive caffeine. Drink at least 3 liters of water daily to cleanse your body internally. Above all your health is your wealth. Isn't it?