why do we need a balanced diet facts
At the core of a balanced diet are that are low in unnecessary fats and sugars and high in vitamins, minerals, and other nutrients. The following food groups are essential parts of a balanced diet. Besides being a great source of nutrition, fruits make tasty snacks. Choose fruits that are in season in your area. Theyвre fresher and provide the most nutrients. Fruits are. This sugar is natural, though, so fruit can still be a better choice for you than other foods with added sugar. If youвre watching your sugar intake or have a condition such as diabetes, you may want to opt for low-sugar fruits. People who are watching their may reach for fruits such as melons and avocadoes. are primary sources of essential vitamins and minerals. generally contain the most nutrition and can be eaten at every meal. Eating a
of vegetables will help you obtain the bountiful nutrients that all vegetables provide. According to the, Americans consume refined white flour more than any other grain. has poor nutritional value because the hull of the grain, or outer shell, is removed during the refining process. The hull is where the majority of the grainвs nutrition lies. Whole grains, however, are prepared using the entire grain, including the hull. They provide much more nutrition. Try switching from white breads and pastas to whole-grain products. Meats and are primary sources of protein, a nutrient that is essential for proper muscle and brain development. Lean, low-fat meats such as chicken, and certain cuts of pork and beef are the best options. Removing the skin and trimming off any visible fat are easy ways to reduce the amount of and in meats. The health and diet of the animal are important and influence the fatty acid profile of the meat, so grass-fed choices are ideal. Nuts and beans are good sources of protein and contain many other health benefits, as well as fiber and other nutrients. Try to eat:, and other soy-based products are excellent sources of protein and are.
Dairy products provide, and other essential nutrients. However, theyвre also major sources of fat, so it may be best to choose small portions of full-fat cheeses, and reduced-fat or fat-free milk and yogurt. , such as those made from, almonds, or soy are typically fortified with and other nutrients, making them excellent alternatives to dairy from cows. Oils should be used sparingly. Opt for low-fat and low-sugar versions of products that contain oil, such as salad dressing and mayonnaise. Good oils, such as, can replace fattier vegetable oil in your diet. Avoid deep-fried foods because they contain many empty calories. The USDA has an that can help you determine how much of each food group you should consume daily. Besides adding certain foods to your diet, you should also reduce your consumption of certain substances to maintain a balanced diet and healthy weight. These include: If you have questions about your diet or feel that you need to lose weight or change your eating habits, schedule an appointment with your doctor or a dietitian. They can suggest dietary changes that will help you get the nutrition you need while promoting your overall health. The shows that to have a healthy, balanced diet, people should try to: If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Try to choose a variety of different foods from the five main food groups. MostPpeople in the UKP, too much fat, sugar and salt, and not enough fruit, vegetables, oily fishPor. Read our page on. P Pand vegetables: are you getting your 5 a day? Fruit and vegetables arePa vital source of vitamins and minerals and should make up just over a third of the food we eat each day. It's advised that we eat at leastPfive portions of a variety of fruit and vegetables every day. There's evidence that people whoPeat at leastPfive portions a day have a lower risk of heart disease, stroke and some cancers.
EatingPfive portions is not as hard as it sounds. Just one apple, banana, pear or similar-sized fruit is one portion (80g). A slice of pineapple or melon is one portion. Three heaped tablespoons of vegetables is another portion. Having a sliced bananaPwith your morning cereal is a quick way to get one portion. PSwap your mid-morning biscuit for a tangerine, and add a side salad to your lunch. PHave a portion of vegetablesPwith dinner, and snack on fresh fruitPwith natural plain yoghurt in the eveningPto reach your five a day. P For more tips on getting your five portions of fruit and veg, check outPour Ppage. Starchy foods should make upPjust overPone third of everything we eat. This means we should base our meals on these foods. Potatoes with the skins onParePa great source of fibre and vitamins. For example, when having boiled potatoes or a jacket potato, eat the skin too. TryPto choose wholegrain or wholemeal varieties of starchy foods, such as brown rice, wholewheat pasta and brown, wholemeal or higher fibre whitePbread. They contain more fibre, and usually more vitamins and minerals than white varieties. Learn more from ourP Ppage. Milk and dairy foods such as cheese and yoghurt are good sources of protein. PTheyPalso contain calcium, which helps keep your bones healthy. To enjoy the health benefits of dairy without eating too much fat, use semi-skimmed, 1% fat or skimmedPmilk, as well as lower-fat hard cheeses or cottage cheese, and lower-fat, lower-sugar yoghurt. Unsweetened, calcium-fortified dairy alternatives like soya milks, soya yoghurts and soya cheeses also count as part of this food group and can make good alternatives to dairy products. Learn more aboutP. , pulses, fish, eggs, meat and other proteins These foods are all good sources of protein, which is essential for the body to grow and repair itself.
They are also good sources of a range of vitamins and minerals. Meat is a good source of protein, vitamins and minerals, including iron, zinc and BPvitamins. It is also one of the main sources of vitamin B12. Try to eat lean cuts of meat and skinless poultry whenever possible to cut down on fat. Always cook meat thoroughly. Learn more by reading our page on. FishPis another important source of protein, and contains many vitamins and minerals. Oily fish is particularly rich in omega-3 fatty acids. Aim for at least, includingPone portion of oily fish. You can choose from fresh, frozen or canned, but remember that cannedPand smoked fish can oftenPbe high in salt. Eggs and pulsesP(including beans, nuts and seeds) are also great sources of protein. Nuts are high in fibre and aPgood alternative to snacks high in saturated fat, but they do still contain high levels of fat, so eat them in moderation. Learn more from our pages onP and. Some fat in the diet is essential, but should be limited to small amounts. It's important to get most of our fat from unsaturated oils and spreads. Swapping to unsaturated fats can help to. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease, while regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay. Find out morePabout why we need to cut down on saturated fat and sugarPin our diet, which foodsPthey occur inPand how we can make healthier choicesPin. Need to lose weight? Most adults in England are overweight or obese. Check whether you're a healthy weight using the. You can use the panelPbelow to download the NHS weight loss guide, our free 12-week diet and exercise plan. The plan, which has been downloaded more than 2 million times, is designed to help you lose weight safely and keep it off.
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