Perfect Balanced Diet Chart
Perfect Balanced Diet Chart, The concept of a balanced diet chart existed long before nutritionists and dieticians started expounding its virtues. Our ancestors traditionally ate meals that emphasized balancing all nutritional elements and food groups, an aspect that has been diluted with time and lifestyle changes. So what exactly does a balanced diet entail? The dictionary defines it as a diet comprising a variety of different types of food and providing adequate amounts of the nutrients needed for good health. So the keyword here is balance everything must be consumed in balance, and in proportion to what the body needs.
Four critical essential nutrients make up a balanced diet. Top of the list is fruits and vegetables, which must be consumed daily in vast quantities. Proteins, fiber-rich carbs, and good fats make up the other three components of a balanced diet. Let’s take a look at the benefits of each of these, and the best ways to incorporate each of them into your diet.
- Fruits and vegetables
Fruits and vegetables:
At least forty percent of your nutritional intake every day has to be through fruits and vegetables. It is ideal to ensure that every meal includes a colorful assortment of veggies and fruits, but if this is difficult to implement you could cover it over a week. By doing this each day, you get an adequate supply of vitamins, minerals, potassium, folate, antioxidants, and so on, without compromising on quantity or quality.
Berries, especially blueberries, and blackberries are enriched with antioxidants called anthocyanins, which are extremely good for the body. These anthocyanins fight off the free radicals in your system, enhance cell health, and soothe inflammation, which is the root cause of most health problems. They can prevent various cancers, as well as heart problems like blood pressure, fight off obesity and keep bad cholesterol at bay. They can also enhance liver health and prevent urinary tract infections (UTIs).
Pro tip: Eat a generous helping of berries as part of your breakfast, to kick start your day with antioxidants.
Leafy green veggies:
When grandma told you to eat your greens, she knew what she was talking about! Green veggies are the ultimate detox ingredients, which shed the body of environment, stress, and lifestyle-related toxins that accumulate. They are also rich in chlorophyll, a characteristic that is unique only to them – no other food color can boast this. Chlorophyll is nature’s way of combating oxidants in the bloodstream, and effectively neutralizing them. Broccoli is especially a good source, so be sure to include a good quantity in your diet at least twice a week. Greens also boast a treasure trove of nutrients – calcium, magnesium, potassium, omega-3 fatty acids, vitamins, and minerals. They are also the ultimate alkaliser (think cucumber, bottle gourd, spinach) which balances the body’s pH levels and keeps acidity at bay. Include spinach, avocado, kale, arugula, asparagus, Brussels sprouts, cabbage, beans, celery, cucumber, zucchini, bottle gourd, bitter gourd, peas, green pepper, leek, lettuce, assorted herbs like parsley, mint, basil and thyme in your diet.
Pro tip: Have a bowl of green vegetables every day to purify and alkalis your body.