A balanced diet can improve your health, help you rely less on medications and prevent lifestyle-related diseases through nutritious foods.
As the popular saying goes, ‘You are what you eat’. Proper nutrition is the key to maintaining and improving health. A balanced, nutritious diet is the body’s first line of defense against various diseases. This is especially crucial today as modern lifestyles and hectic schedules have increased the consumption of processed convenience foods and reduced physical activity. An overreliance on these foods, which are high in fat, sugar and sodium, has contributed to an increased prevalence of lifestyle disorders, including diabetes, thyroid disease, obesity and cardiovascular disease.
“Prevention can start with healthy eating and choosing foods that suit the body’s needs. A healthy, balanced diet can help reduce long-term health care and treatment costs and dependence on medications.” Nutritionist Aman Puri tells HT Health Shots. A healthy plate contains a mix of both macro and micronutrients. Half of the plate should consist of fresh fruits and vegetables, while the other 50% should be divided into two equal parts: 25% carbohydrates and 25% protein. Every nutrient on the plate plays a unique role in supporting health.
Is a balanced diet the key to a healthy life?
Nutrition plays a crucial role in improving health-related quality of life. It is imperative to get certain key nutrients on your plate to maintain and optimize health. Nutritionist Puri shares an overview of these nutrients and the health benefits they provide.
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Carbohydrates
The body’s primary fuel provides a constant source of energy throughout the day. Foods rich in carbohydrates include whole grains, fruits, vegetables and legumes. However, Indian diets tend to consume excessive carbohydrates, and that’s where the problems start. Overconsumption of this macronutrient can lead to diseases such as diabetes and heart disease. Eat carbohydrates in moderation. Choose complex carbohydrates that contain dietary fiber as these help lower blood sugar and cholesterol levels. Fiber can also help promote satiety and control weight problems. Replace white rice with brown rice, whole wheat chapati with multi-grain chapati and refined flour breads with multi-grain bread.
2. Protein
Protein is an important macronutrient that helps maintain muscle mass, build and repair tissues, and support immunity and metabolism. Poor protein intake can lead to muscle loss and poor skin, bone and hair health. Plant-based protein sources include lentils, beans, chickpeas, soy and tofu. Animal sources, on the other hand, include chicken, fish, eggs, milk and dairy products. It is advisable to use yogurt because it is not only a good source of protein, but also contains additional minerals and probiotics that support intestinal health. For overall health, a 20-25% protein diet is recommended.
3. Fat
People tend to view fat as something they should not consume. However, fat is essential for hormone, heart and brain health. A healthy diet should contain 20-25% healthy fats. These include healthy unsaturated fatty acids, as well as omega-3 and omega-6 fatty acids. While trans fats increase the risk of heart disease and obesity, omega-3 fatty acids support heart health. Omega-3 foods to include in your diet include oily fish, almonds, walnuts, chia seeds and pumpkin seeds.
4. Vitamins and minerals
Vitamins are micronutrients that can help fight infections and boost immunity. They help the human body function optimally and support nerve health, bone health, sleep and energy levels. Including fresh fruits, vegetables, nuts and seeds in your diet can help ensure you get enough vitamins and minerals.
Why is adequate nutrient intake important?
In addition to ensuring adequate intake of the above-mentioned nutrients, it is also important to avoid processed foods and opt for freshly prepared foods instead. The right amount of nutrients in the right portions not only helps improve health, but can also reverse certain health problems and reduce dependence on medications. The golden rule for healthy living is to maintain a balanced, varied diet across all food groups and manage your eating patterns and schedules.
