What is Balanced diet and its components.

1. Balanced Diet

2. What is Balanced diet? • A balanced diet gives your body the nutrients it needs to function correctly. To get the nutrition you need, most of your daily calories should come from: • Fresh vegetables • fresh fruits • Whole grains • legumes • Nuts Calories- The number of calories in a food signifies to the amount of energy stored in that food. Our body uses calories from food for many activities like walking, breathing, and other important functions of the body. The average person needs about 2000 calories every day to maintain their weight, but the amount will depend on their age, sex, and physical activity level.

3. Importance of a Balanced Diet • The following are the importance of a balanced diet : • Balanced Diet leads to a good physical and a good mental health. • It helps in proper growth of the body. • Also, it increases the capacity to work • Balanced diet increases the ability to fight or resist diseases.

4. Components of a Balanced Diet • CARBOHYDRATES- Carbs give fuel to all cells, organs and tissues as glucose. A portion of its sources incorporate nourishments, for example, entire grains, natural products, vegetables and vegetables. You may likewise get great measure of sugars in nourishments like confections, baked goods, treats and seasoned drinks. Starch is one of the significant parts of a fair eating regimen. On a normal, a grown-up ought to get around 45 percent to 65 percent of their calories from carbs. • VITAMINS- Vitamins help with chemical reactions in the body and that is why the body needs 13 different vitamins to grow and develop. Each vitamin helps with certain functions. For example, vitamin A improves vision, vitamin C maintains healthy skin and vitamin D keeps the bones and teeth strong. You can get vitamins from fresh fruits and vegetables or from vitamin supplements.

5. FIBERS- Fiber, often referred to as roughage, is a type of carbohydrate found in plant foods that the body is not able to digest or absorb. Eating a balanced diet that is high in fiber can keep your body systems regular and contribute to a lowered risk of chronic disease. • FAT- Fat is an important part of a balanced diet. It contributes to around 25 percent to 35 percent of the daily caloric intake, however, the content of saturated fats should be kept to no more than 10 percent of the total fat intake. The healthiest fats come from mono saturated and polyunsaturated sources such as nuts, olive oil and fish. One can skip trans-fatty acids entirely. • MINERALS- Minerals are very important for the body and they need to be delivered through food since the body can't make them. Many minerals, such as calcium, potassium and iron are vital to the proper functioning of the body and must be taken in relatively large amounts. Other trace minerals like zinc, selenium and copper are only needed in small amounts to maintain good health.

6. WATER- Water is essential to our survival and should be taken in adequate amounts. It keeps the body hydrated and let the body function properly. Water accounts for 55%-65% of body weight, but because the body can’t store water, we must constantly replenish it. • PROTINES- Proteins are nutrients that are essential to the building, maintenance and repair of body tissues such as the skin, the internal organs and muscles. Out of 22 protein types, the body can make 14, the other 8, called essential amino acids, can only be obtained from food. A balanced diet has to be rich in these 8 proteins. Fish, meat, poultry, eggs, cheese and other foods from animal sources provide all the eight essential amino acids.

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